Monday
Warm Up
a: 2 rounds:
10m Sidewards ape walk + OH
10 scap pullups
10 SB squats with 2 sec pause into 10m SB bear-hug carry
3 squat jumps
then
Daily Skill specific Warm Up
b: Strength
Back Squat 4, 6, 8 @ start at 80-85% and get 5% lighter each set) (Open athlete stay more conservative)
c: In teams of 3-4
12 min rolling clock to accumulate burpees + team max cals on airbike or rower.
Teammates may perform burpees while waiting for additional reps
Roll through each performing sets of 20-30 secs.
Form teams based on seat height for quick transitions.
Pace at 80-90%.
d: Cool Down Walk
e: 3 min Midline
Hollow Flutter Kick 6 rounds: 20secs on:10 secs off (scale time as needed)
f: Restorative Flow
Supine Lying Knee to chest 10 reps (5 p/s)
Tuesday
Warm Up
a: 2 rounds:
10m Reverse Bear Crawl
10 kip swings
10 Push press with 2 sec pause OH and in dip into 10m FR Walk
3 plyometric push ups
then
Daily Skill specific warm up
b: Strength
3 sets of Barbell 1 Strict Press + 3 Push Press + 4 Push Jerk @ same weight or slightly heavier than last week
Superset: Dual DB Bent Row 3x10 TUT 40 secs
c: 2 min AMRAP
10 OHS 100/95 (Thrusters if too tight for OHS)
10 CTB (4 Bar MU for Rx+)
10 Box Jumps
Rest 2 min
2 min AMRAP
10 Thrusters
10 CTB
10 Box Jumps
Rest 2 min
Repeat for a total of 2 rounds
d: Cool Down Walk
e: Midline
Prone Line Hold 6 rounds: 10 seconds on:20 seconds off
f: Restorative Flow
Lying Prone Scorpion Twists 10 reps (5 p/s)
Wednesday
Warm Up
a: 2 rounds:
10m Lizard Crawl
4 hanging hip taps (or side swinging)
10 Dual KB Russian Swing into 10m Farmers Carry
then
Daily Skill specific warm up
b: Strength
Deadlift
4, 6, 8 (gentle touch, start at 80-85% and get 5% lighter each set) (Open athlete stay more conservative)
c: 1 min WOD
Schwinn AB 15/10 cal (Assault or Rower 10/7)
AMRAP Single DB OH Walking Lunge 22.5/15
Rest 1 min
1 min WOD
Schwinn AB 15/10 cal (Assault or Rower 10/7)
AMRAP DUs
Rest 1 min
1 min WOD
Schwinn AB 15/10 cal (Assault or Rower 10/7)
AMRAP Heavy Wall Balls
Rest 1 min
Repeat for a total of 2 rounds
d: Cool Down Walk
e: Midline
Side plank pulses 6 rounds (2 p/s): 20 seconds on: 10 seconds off
f: Restorative Flow
Supine Lying Hammy Floss 10 reps per side
Thursday
Warm Up
a: 2 rounds:
10m Gymnastics Bear Crawl
10 T-Pushups (5 p/s) (can scale to knees)
1-3 strict pullups (or 1 negative)
then
Daily Skill specific Warm Up
b: Gymnastics Skill Metcon
27 min EMOM
1: 45 sec row/bike cals
2: 45 sec Pistols
3: Rest
4: 45 sec row/bike cals
5: 45 sec KHSPU
6: Rest
7: 45 sec sec row/bike cals
8: 45 sec Ring MU (or Ring Kip Swings + Pull)
9: Rest
Open Athlete: Light intensity. Low volume. Execute quality efficient reps.
c: Cool Down Walk
d: Midline
Straddle leg lifts 6 rounds: 10 sec on: 20 sec off
d: Restorative Flow
Supine Lying T Position. Cross Foot to opposite hand.10 reps (5/s)
Friday
Warm Up
a: 2 rounds
10m crab walk
10 sec hanging L-sit (or knee tuck)
10 SA DB OH Walking Lunge (1 round each arm)
then
Daily Skill specific warm up
b: Strength
Power Clean + Hang Squat Clean
15 mins to build to moderate-heavy single (heavier than last week)
c: 12 min AMRAP
12 SA DB OHS (6p/s) 22.5/15 (Scale to SA DB Thrusters)
12 Burpee Box Jumps
200 run (open athletes row/bike)
Open Athlete: Cruise this WOD
d: Cool Down Walk
e: Restorative Flow
Cat Camel (Angry cat/happy cat) 10 reps
Saturday
Warm Up
a: 2 rounds:
10 Partner Wall Ball footy passes
10 Partner Wall Ball Thruster throws
then
Daily Skill specific warm up
b: Strength
Close grip (Front-rack width) Bench Press
4,6,8,10. Start at 80-85% and get 5% lighter each set, Beat 6,8,10 from last week
c: For time:
100 KB Swings
Perform 5 Wall Balls 20/14 at the top of every minute (including the first)
Cap: 15 min
d: Cool Down Walk
e: Restorative Flow
Qaudroped to child’s pose 10 reps