Monday
a: Warm Up
2 rounds:
20m Bear Crawl
Hip Flow
2x10 sec mixed grip hang
then
Daily Skill specific Warm Up
Strength Circuit
15 min
1: Broad Jump 1 reps
2: Front Rack Reverse Lunge (heavy weight, soft knee touch)
5x10 alt (5 p/s)
3: 7 reps Left arm Single KB FR Squat Tempo 2211 into 40m carry
4: 7 reps Right arm Single KB FR Squat Tempo 2211 into 40m carry
5: Rest
Metcon
12 min EMOM for total reps
1: 40 sec AMRAP Airbike/Rower cals
2: 40 sec AMRAP Box Jumps (step down) 24/20
3: 40 sec AMRAP Dual DB Front Rack Walking Lunge
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
Strength Circuit
15 min
1: Barbell Supine Yates Row heavy, 5 reps Tempo 2011
2: Left arm KB FR hold, Right arm DB OH Strict Press 12 reps, Tempo 1111, TUT 48 secs
3: Right arm KB FR hold, Right arm DB OH Strict Press 12 reps, Tempo 1111, TUT 48 secs
4: S-Waves 48 secs
5: Rest
Metcon
Partner Chipper 10 min AMRAP:
Break reps up however
80 Hang Clean and Jerk 40/25
80 TTB
80 Wall Balls 20/14
d: Cool Down Walk and/or Aerobic Flush
e: Midline
3 rounds plank 40 seconds on:20 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
Strength Circuit
15 min
1: Barbell Hip Thrust 6 rep @ heavy, Tempo 1111, shoulders elevated on sandbag
2: Left Leg Dual KB Deadlift 12 reps (not RDL) Tempo 2020, TUT 48 secs
3: Right Leg Dual KB Deadlift 12 reps (not RDL) Tempo 2020, TUT 48 secs
4: Partner GHR 4 reps
5: Rest
Metcon
EMOM 15min
1: 30 sec AMRAP Airbike/Rower
2: 4 Sandbag Walking Lunges + 4 Sandbag/Wall Ball squats each shoulder
3: 30 sec AMRAP SA DB/KB Hang Snatch (change arm every 3 reps)
d: Cool Down Walk and/or Aerobic Flush
e: Midline
6 rounds: 20 secs on:10 secs off
V-Snaps
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
Gymnastics Circuit
30 min
1: 5-50 DUs
2: WF HS Hold 10-40 secs (add time)
3: Deficit Push Up 2-5 reps, Tempo 1111 (add weight/rep from last week)
4: Feet elevated ring row, 12 reps, Tempo 1111, TUT 48 secs
5: L-Sit/knee tuck on Parallettes/DBs/boxes 5-20sec (add time)
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
Strict Burpee
Arms OH Walking Lunges
Olympic Lifting Practice
Power Clean
1 reps OTM for 10 mins @ moderate
Metcon
20 min
1km run or row 1000/700m or bike 100/70 cals
into
AMRAP
30 KB Swing 24/16
20 Wall Balls 20/14
10 Burpee pullups
d: Cool Down Walk and/or Aerobic Flush
e: Restorative Flow
Cat Camel (Angry cat/happy cat) 10 reps
Saturday
a: Warm Up
In groups of 2-3: 200m Sandbag Carry (break up however)
then
Daily Skill Specific Warm Up
b: WOD
15-12-9
Power Snatch 95/65 (Rx+ is 115/75)
HSPU (Rx+ is SHSPU)
Box Jump 24/20 (Rx+ is 30/24)
Cap 15 min
c: Cool Down Walk and/or Aerobic Flush
d: Restorative Flow
Quadroped to child’s pose 10 reps