Monday
Warm Up
30m Backwards Walking Lunge
1 min p/s standing hip CARs
30 sec p/s Ankle CARs
6 alternating explosive lunge jumps
Back Squat 5,3,1+ at 70,80,90%
Superset During first 3 warm up sets, 15 p/s single leg glute bridge
Metcon
For time
20 Burpees
30 Dual DB Hang Squat Clean 22.5/15
20 Burpees
20 Dual DB Hang Squat Clean
20 Burpees
10 Dual DB Hang Squat Clean
Cap: 10 min
Cool Down
2 min pigeon
Tuesday
Warm Up
10 static inchworm+pushup
1 min seated thoracic CARs (full circle)
1 min p/s shoulder CARs
5 explosive burpee
Push Press 5,3,1+ at 70,80,90%
Superset during first 3 warm up sets, 10 SA DB Row with hand on box. Tempo 2011
Barbell Warm Up
5 pause-in-dip push jerk
5 pause-in-catch push jerk
Metcon
12 min AMRAP
In pairs
Break reps ups however
100 STOH 115/75 (Rx+ 135/95)
100 KB Swing 24/16 (Rx+ 32/24)
100 Wall Balls 20/14 (Rx+ 30/20)
Cool Down
Thread the needle 1 min p/s
Wednesday
Warm Up
30m Ido portal Horse Walk
1 min spine CARs
then
2 rounds:
2 p/s birddog with 5sec hold
20 sec hollow hold/rock
then
6 (3p/s) SL broad jump into 2 foot landing
Deadlift 5,3,1+ at 70,80,90%
Metcon
For weight
15 min EMOM: 30 sec AMRAP:30 sec rest
1: SA KB Front Rack, SA KB suitcase Walking Lunge. Alternate sides each round.
2: Sandbag Floor Press
3: Dual DB Renegade Row
Cool Down
Half seated frog 1 min p/s
Thursday
Warm Up
20m crab walk
30 sec p/s Wrist CARs
30 sec S-Waves
30 sec pike leg lifts
Metcon
36 min EMOM
1: 45sec AMRAP bike/rower cals
2: 45 sec for quality 3-10 SHSPU or Box/Pike HSPU
3: Rest
4: 45 sec AMRAP bike/rower cals
5: 45sec for quality SMU or 5-10 False grip Ring Row+3-5 Strict Dip/Push Up
6: Rest
7: 45 sec AMRAP bike/rower cals
8: 45 sec for quality kipping TTB 9: Rest
Scored on total bike/rower cals
Midline
With good form, hold on for as long as possible each set
Continuous
20 sec front support
20 sec right-hand side-plank
20 sec rear support
20 sec left-hand side-plank
20 sec rest
20 sec elbow front-plank
20 sec right-elbow side-plank
20 sec glute bridge hold
20 sec left-elbow side-plank
20 sec rest
20 sec front-plank with right-elbow+left-leg
20 sec front-plank with left-elbow+right-leg
Cool Down
2 min seated shoulder extension
Friday
Warm Up
30m travelling spiderman lunge
1 min p/s hip CARs
30 sec p/s ankle CARs
6 (3 p/s) kneeling jump to single leg land (or standing SL jump/SL land)
Barbell Warm Up
5 Hang Muscle Clean
5 Clean Lift-off
5 Power Clean with pause in receiving position
5 Squat Cleans
Metcon
For time
10 rounds OT3min
1 Power Clean
5 Front Squats 115/75 (Scale 95/65, Rx+ 155/105)
6 Dual DB, Lateral Burpee Box Stepover 22.5/15
Burpee sidewards to box, lateral step over
SUSTAINABLE round times
Stagger heats 1 min apart
Cool Down
2 min twisted lizard
Saturday
Warm Up
Game: 2 mins of lacrosse handball vs partner
then
2 rounds:
10 reverse lunges
10 cossacks
10 twisting bear
5 pike SHSPU
Overhead Squat
3 reps every 2 mins for 5 sets.
From Rack. Heavier than last week.
Metcon
For time:
20 CTB (Rx+ 10 Bar MU)
50 DB Hang Snatch 22.5/15 (alt sets of 5)
20 CTB (Rx+ 10 Bar MU)
50 SA DB Push Press (alt sets of 5)
20 CTB
Cool Down
Lying Straddle with feet up wall
Farm Fit
Warm Up
3 Calf Raises Tempo 5055
10 seconds bunny hops
10 Walking lunge into high knee on toe
10m walking drinking bird
10m (5p/s) traveling side lunge
Metcon
20 min AMRAP
400m run, 40/30 cal schwinn, 400/300 row
3 SB Thrusters into 15m OH Carry into 15m front rack carry into 30m bear hug carry
6 mixed-grip pull-ups (3 per grip). Scale to mixed-grip single-ring ring-row
Farm Strength
Warm Up
2 sets with empty barbell:
10 landmine row p/s
10 OH Walking Lunge
Farm Strength
a: 3 heavy sets: 3 SB Thrusters into 15m OH Carry into 15m front rack carry into 30m bear hug carry
b: On tyre. 5 sets with at least 2 mins rest in between each set. 30m backwards drag straight into 30m upright forwards drag
c1: Decline DB Chest Press 3x12 Tempo 2011
c2: Mixed-grip pullup 3x6 (3 per grip). Add weight if possible. Scale to mixed-grip single-ring ring-row