Monday
a: Warm Up
2 rounds:
20m Bear Crawl
Hip Flow
2x10 sec mixed grip hang
then
Daily Skill specific Warm Up
b: Strength Circuit
15 min
1: Broad Jump 3 reps
2: Front Rack Reverse Lunge (moderate weight, soft knee touch)
5x10 alt (5 p/s)
3: 5 reps Left arm Single KB FR Squat Tempo 2211 into 20m carry
4: 5 reps Right arm Single KB FR Squat Tempo 2211 into 20m carry
5: Rest
c: Metcon
3 rounds for total reps
1: 40 sec AMRAP Airbike/Rower cals
2: 40 sec AMRAP Burpee Box Jumps 24/20
3: 40 sec AMRAP Wall Balls
4: Rest
d: Cool Down Walk and/or Aerobic flush
e: Midline
6 rounds: 20 sec on:10 secs off Bicycle Crunch
f: Restorative Flow
Supine Lying Knee to chest 10 reps (5 p/s)
Tuesday
a: Warm Up
2 rounds:
10m Lizard Crawl
Thoracic Flow
10 Wide grip kip swings
then
Daily Skill specific Warm Up
b: Strength Circuit
15 min
1: Barbell Supine Yates Row moderate, 5 reps Tempo 2011
2: Left arm KB FR hold, Right arm DB OH Strict Press 8 reps, Tempo 1111, TUT 32 secs @ moderate
3: Right arm KB FR hold, Right arm DB OH Strict Press 8 reps, Tempo 1111, TUT 32 secs @ moderate
4: S-Waves 32 secs
5: Rest
c: Metcon
For time:
Partner Chipper
Break reps up however
100 Hang Power Clean 50/30
50 HSPU
Cap: 15 min
d: Cool Down Walk and/or Aerobic Flush
e: Midline
3 rounds plank 30 seconds on:30 seconds off (lift one leg + opposite arm for extra challenge)
f: Restorative Flow
Lying Prone Scorpion Twists 10 reps (5 p/s)
Wednesday
a: Warm Up
2 rounds:
3 Long Inchworm
10 alt drinking bird into reverse lunge (5 p/s)
10 wide scap pullups with 2 sec pause
then
Daily Skill Specific Warm Up
b: Strength Circuit
15 min
1: Barbell Hip Thrust 6 rep @ moderate, Tempo 1111, shoulders elevated on sandbag
2: Left Leg Dual KB Deadlift 8 reps (not RDL) Tempo 2020, TUT 32 secs
3: Right Leg Dual KB Deadlift 8 reps (not RDL) Tempo 2020, TUT 32 secs
4: Partner GHR 2 reps
5: Rest
c: Metcon
EMOM 15min
1: 30 sec AMRAP Bike/Row cals
2: DB Complex: 1 Push Up + 2 Renegade Rows (row only)+ 3 DB Power Clean + 4 DB Front Rack Reverse Lunge + 5 Thrusters
3: 5-15 sandbag squats
d: Cool Down Walk and/or Aerobic Flush
e: Midline
6 rounds: 15 secs on:15 secs off
V-Snaps
f: f: Restorative Flow
Supine Lying Hammy Floss 10 reps per side
Thursday
a: Warm Up
2 rounds:
5m Crab Walk
1-3 SLOW strict TTB or knee raises
10-20 sec Prone Line Hold
then
Daily Skill Specific Warm Up
b: Gymnastics Circuit
42 min
1: 5-50 DUs (45 sec cap)
2: WF HS Hold 10-40 secs
3: Deficit Push Up 2-5 reps, Tempo 1111 (add weight if possible)
4: Feet elevated ring row, 8 reps, Tempo 1111, TUT 32 secs
5: L-Sit/knee tuck on Parallettes/DBs/boxes 5-20sec
6: Rest
c: Cool Down Walk and/or Aerobic Flush
d: Restorative Flow
Supine Lying T Position. Cross Foot to opposite hand.10 reps (5/s)
Friday
a: Warm Up
Tabata alternate exercises
Wall Balls
Strict Ring Pull-up/Ring Row with 2 sec pause
b: Olympic Lifting Practice
Power Clean
3 reps OTM for 10 mins @ moderate
c: Metcon
20 min AMRAP
20 Burpees
20 Wall Balls
20 Box Jumps (must step down)
20 DB Snatch 22.5/15
200m run (or 200/150m row)
d: Cool Down Walk and/or Aerobic Flush
e: Restorative Flow
Cat Camel (Angry cat/happy cat) 10 reps
Saturday
a: Warm Up
200m partner fireman carry (break up however)
then
Daily Skill Specific Warm Up
b: WOD
In heats
“Jeremy”
21-15-9
Overhead Squats 95/65
Burpees
Rx+ is 115/85
c: Cool Down Walk and/or Aerobic Flush
d: Restorative Flow
Quadroped to child’s pose 10 reps