Monday
a: Warm Up
200m med ball jog
then
2 rounds:
6 Side shuffle under hurdle
10 Step and swing over hurdle
then
3x2 vertical jump and reach (side to wall, alternate arm)
then
Daily skill specific warm up
b: Strength
b: Overhead squat with tempo 2121
3 reps every second minute for 5 sets
c: Metcon
OT4min for 4 sets
15/10 cal AB/rower (45 sec cap)
into AMRAP Dual DB Hang Squat Clean 22.5/15 until 2 min mark
d: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
e: Extras
Front Foot Elevated (on plate) reverse lunge. 3x10 p/s. Hold DBs by side.
Slider/Fit Ball Hamstring Curls 3x10
Calf Raise (from floor) 15 toes in, 15 toes out, 15 toes forward
f: Stretch
Day 1 of Squat/Hang challenge
1 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Tuesday
a: Warm Up
2 rounds:
15 sec Front Support
15 sec Side plank (on hand)
15 sec Rear Support
15 sec Side plank (other hand)
30 second rest
then
3x3 p/s rotational med ball throw
then
Daily Skill specific warm up
b: Strength
b1: Alternating Split Jerk 3x2 at moderate with 2 sec pause in receiving position.
Start with less strong foot.
Superset:
b2: Landmine Row 8,10,12
c: Metcon
Partner Chipper
Break reps up however
80 Power Clean at 60/40
80 Burpee Box Jumps 24/20
80 Pistols
“Fitness” is pushups instead of HSPU and Wall Balls instead of Pistols
Cap 15 mins
d: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
e: Extras
Dual KB OH Press with pause overhead 3x10+
SA DB Bench Press 3x10 p/s. Hold onto rack for support
Band Pull apart Accumulate 100 reps
SA DB OH Tricep 3x10 p/s
f: Stretch
Day 2 of Squat/Hang challenge
2 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Wednesday
a: Warm Up
2 rounds:
10 Plate OH Walking Lunge
10 Plate GTOH
10 Plate Squats
then
Daily Skill Specific warm up
b: Strength
20 rep Deadlift
c: Assistance
Partner GHR Negatives
3x3
d: Metcon
9 min EMOM
30 sec AMRAP: 30 sec off
1: Dual KB Russian Swing 24/16
2: Sandbag or Heavy Wall Ball Thrusters
3: Dual DB FR Walking Lunge 22.5/15
e: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
f: Extras
Side plank hip raises with weight on hip 3x10 p/s
g: Stretch
Day 3 of Squat/Hang challenge
3 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Thursday
a: Warm Up
2 rounds:
Gymnastics bear walk
Crab Walk
then
Daily Skill specific Warm Up
b: Gymnastics Open skill prep
15 mins to complete 5 sets of superset:
1-5 MU or Ring MU transition
5-15 KSHPU
c: Metcon
Partner Intervals
For time:
Round for round
4 rounds each
Run 400 or Row 500m
Cap 20 mins
d: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
e: Extras
Reverse tabata L-Sit hold
f: Stretch
Day 4 of Squat/Hang challenge
4 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Friday
AUSTRALIA DAY BEACH WORKOUT OR...
a: Warm Up
Game Tunnel Ball
then
2 rounds per side
With KB or DB
6 Hang Snatch
6 FR Alt Reverse Lunge
6 SA Thruster
then
Daily Skill specific warm up
b: Strength
30 min
Every second minute complete:
5-30 DUs
into 3 TNG squat cleans.
Consistent weight.
c: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
f: Stretch
Day 5 of Squat/Hang challenge
5 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Saturday
a: Warm Up
40 Partner facing Wall ball throws
then
Thoracic Flow
b: Metcon
Open Prep Intervals
15 rounds
60 secs on:60 secs off
Round 1-5
6 Thrusters at 95/55lbs
5 Burpee to target
AMRAP CTB
Round 6-10
4 Thrusters at 115/75lbs
5 Burpee to target
AMRAP TTB
Round 11-15
2 Thrusters at 135/95
5 Burpee to target
AMRAP CTB or Rx+ Bar MU
“Fitness”is jumping pullups
Day 6 of Squat/Hang challenge
6 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip