Monday
Warm Up
a: Duck Walk
then
5 min AMRAP for quality
In pairs alternating each round
3 Dual FR KB/DB squats with 2 sec pause in squat each rep
10m Dual KB FR Carry
alternate arms each round
then
Daily Skill specific warm up
b: Strength
Front Squat
5 sets of 3 One-and-a-quarter squats
Increasing load each set
c: Metcon
For time Chipper in heats 3 mins apart. Faster heats go first.
50 cal AB/Rower (2min 45 cap)
40 Wall Balls
30 Box Jumps
20 Dual DB Hang Squat Clean 22.5/15
10 DB Facing Over Burpee (MUST JUMP)
d: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
e: Stretch
Day 19 of Squat/Hang challenge
19 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Tuesday
Warm Up
a: Lizard Crawl
then
5 min AMRAP for quality
3 Right arm medball/wallball rotational throws into wall
10m ball right arm overhead carry
alternate arms each round
then
Daily Skill specific Warm Up
b: Strength
Push Jerk TNG Cycling
10,8,5,3
Increase weight each set
Smooth is fast
Each set OT 3 min
Superset:
Ring Row 3x8 TUT 32 secs
c: Metcon
8 rounds 60 seconds AMRAP: 60 seconds off
8 Burpee to target (Must jump for Open)
8 Thrusters @95/55
8 CTB
d: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
e: Stretch
Day 20 of Squat/Hang challenge
20 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Wednesday
Warm Up
a: 5 Inchworm
then
5 min AMRAP for quality (try to go unbroken)
10m SA KB/DB Farmers carry
10 SA Russian KB Swing/DB RDL
alternate arms each round
then
Daily Skill specific Warm Up
b: Strength
Clean Pull
5 reps every second minute for 5 sets
c: Metcon
Partner WOD round for round for time
5 unbroken rounds each
5 Dual DB Power Clean 22.5/15
10 Dual DB FR Walking Lunge
then
5 rounds each
10 Alt DB Snatch 22.5/15
10 Pistols (scale pistols appropriately to complete)
d: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
e: Stretch
Day 21 of Squat/Hang challenge
21 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Thursday
Warm Up
a: Sidewards Bear Crawl
then
Thoracic Flow
then
Daily Skill specific Warm Up
b: Skill Metcon
30 min EMOM
1: 15/10 cal AB/Row (45 sec cap)
2: 1-5 MU or Ring MU transition
3: 5-50 DUs
4: 5-15 KSHPU
5: Rest
c: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
d: Stretch
Day 22 of Squat/Hang challenge
22 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Friday
Warm Up
a: Forwards Ape Walk + OH
then
Hip Flow
then
Daily Skill Specific Warm Up
b: Strength
Hang Power Clean TNG Cycling
10,8,5,3
Increase weight each set
Smooth is fast
Each set OT 3 min
c: Partner for time WOD
4 rounds each
Run 400m or Row 400/300m
10 Burpee Box Jump Overs 24/20 (Must JUMP for Open)
20 min cap
c: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
d: Stretch
Day 23 of Squat/Hang challenge
23 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Saturday
Warm Up
a: 3x10m plate push
then
Daily Skill specific Warm Up
b: Metcon
3 rounds of 5 min AMRAP: 5 min off in teams of 2
Break work up however
30 OHS 95/55
30 TTB
30 Wall Balls 20/14
Start from beginning each round
c: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
d: Stretch
Day 24 of Squat/Hang challenge
24 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip