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 1010
5 reps every second minute for 5 sets.
Perform Snatch grip push press or front squats if unable to OHS.
c: Metcon
OT4min for 4 sets
15/10 cal AB/rower (45 sec cap) into
15 Dual DB Front Squat 22.5/15 (2 min cap)
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 13 of Squat/Hang challenge
13 min EMOM
30 second relaxed squat hold + 20 sec rest (get blood back to head) + 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 3x1 at heavy not maximal.
Superset:
b2: Landmine Row 10,12,14
c: Metcon
Partner Chipper
Break reps up however
60 Cluster 95/55 lbs
80 Burpee to target
100 CTB
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 14 of Squat/Hang challenge
14 min EMOM
30 second relaxed squat hold + 20 sec rest (get blood back to head) + 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
3x5
d: Metcon
15 min EMOM
30 sec AMRAP: 30 sec off
1: SA DB STOH 22.5/15
2: SB on shoulder step up (2 rounds on each shoulder, box or plates below knee height)
3: Single KB Power Clean (from floor) 24/16
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 15 of Squat/Hang challenge
15 min EMOM
30 second relaxed squat hold + 20 sec rest (get blood back to head) + 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 min EMOM
1: 1-5 MU or Ring MU transition
2: 5-15 KSHPU
3: Rest
c: Metcon
For time:
Run 1.6km or Row 2km
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 16 of Squat/Hang challenge
16 min EMOM
30 second relaxed squat hold + 20 sec rest (get blood back to head) + 10 second passive/active hang/swing/kip
Friday
a: Warm Up
Dowel Circle switch game
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 1 squat clean.
Consistent weight.
c: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
f: Stretch
Day 17 of Squat/Hang challenge
17 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
8 rounds
2 mins on:2 mins off
Round 1-4
8 Power Snatch at 95/55lbs
15 Wall Balls 20/14
AMRAP TTB
Round 5-8
4 Power Snatch at 115/75lbs
15 Wall Balls 20/14
AMRAP CTB or Rx+ Bar MU
“Fitness”is jumping pullups
Day 18 of Squat/Hang challenge
18 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip