Monday
a: Warm Up
2 rounds:
10m arms OH Reverse Walking Lunge
5 pause squat jumps
10-20 Pike leg lifts
then
90/90 PAILs/RAILs
then
Daily Skill specific Warm Up
b: Strength
15-20min to complete
b1: Back Squat 4,6,8
(Approx 80-85% for set of 4, then 5-10% lighter each set of squats, beat last week’s 6 and 8)
Superset:
b2: Box Step Down 9 reps per side (not alternating)
Stand on box, step back and down, light touch of toe to floor and back up. Increase ROM to make harder
c: Metcon
For time:
10 rounds (5 each side)
8 SA DB Snatch 22.5/15
6 SA DB Hang Squat Clean
4 DB STOH
Rx+ 32.5/15
Cap: 10 min
d: Cool Down Walk/Aerobic Flush
e: Extras
e1:Pike Leg lifts 2x10-20 reps
e2: Box Step down 2x9 per side
f: Stretch
Front Splits
2 min p/s
Tuesday
a: Warm Up
2 rounds:
10 Hand release T-Push Up (5 each side) go to knees if necessary
30 sec S-Wave
6 Spiderman + hammy + Rotation
then
Daily Skill specific Warm Up
b: Strength
15-20 min to complete
Strict Press 4,6,8
(Approx 80-85% for set of 4, then 5-10% lighter each set of press, beat last week’s 6 and 8)
Superset:
DB Chinese Row 3x9 reps per side
c: Metcon
5 rounds
90 sec on:90 sec off
8 Hang Clean and Jerk 95/65
8 Burpee to target
8 Wall Ball 20/14
Continue from where you got up to
Rx+ 115/75
“Fitness”
8 Dual DB Hang Clean + Push Press
8 Burpee to target
8 Wall Ball
d: Cool Down Walk and/or Aerobic Flush
e: Extras
e1: Side plank on hand
2x 10-30 seconds each hand
e2: DB Chinese Row 2x9 per side
f: Restorative Flow
Side-Lying Arm+Thoacic Windmill 5 p/s
Wednesday
a: Warm Up
2 rounds:
3 Long Inchworm
10 SL Glute bridge (10 p/s)
10-30 sec L-Sit/tuck hold
then
Daily Skill specific Warm Up
b: Strength
15-20min to complete
Kneeling jump 3x2 reps
Superset
Deadlift 4,6,8
(Approx 80-85% for set of 4, then 5-10% lighter each set of DL, beat last week’s 6 and 8)
Superset:
Partner GHR 3x3 reps
c: Metcon
Team Grunt Work
15 min
in teams of 2-3
5 min AMRAP on each station
1: Dual KB Front Squat
2: SA DB by side alternating step up (everybody 20 inch)
3: Sandbag Ground to Overhead
d: Cool Down Walk/Aerobic Flush
e: Extras
e1:Hanging L-Sit hold/Knee tuck
2x10-30 sec
e2: Partner GHR 2x3 reps
f: Stretch
Front Splits
2 min p/s
Thursday
a: Warm Up
2 rounds:
5-15 Pike Push Ups (30 sec cap)
30 sec V-Snap
10 scap pullups
then
OH Flexion PAILs/RAILs on box
then
Daily Skill Specific Warm Up
b: Gymnastics Metcon
40min EMOM
1: Run 200 or Schwinn 20/15 cals or Assault 15/10 cals or Row 15/10 cals (45 sec cap)
2: WF HS Hold 10-40 sec (add time to last week)
3: 5-15 TTB (kipping or strict) (30 sec cap) Scale to knees to 90 (add a rep to last week)
4: Rest
5: 30-80 DUs (45 sec cap)
6: Strict Ring Dip Tempo 2221 (2 down, 2 hold, 1 up, 2 hold) 3x AMRAP minus 1 (scale to ring push up) (add rep to last week)
7: Ring Chin Up Tempo 1112 (2 sec hold chin over rings) 3xAMRAP minus 1 (scale to chin over bar hold) (add rep to last week)
8: Rest
d: Cool Down Walk and/or Aerobic Flush
Friday
a: Warm Up
2 rounds:
10 Twisting Bear (Single arm Thoracic Bridge)
10 Cossack
10 Quad stretch+toe touch
then
Ankle PAILs/RAILs
then
Daily Skill specific Warm Up
b: Olympic Lifting
10 mins to build to heavy 2 halting clean
c: Metcon
10 rounds for time:
10 Box Jumps (everybody 20 inch)
10 KB Swing 32/24
10 HR Burpee to plate
20 min cap
d: Cool Down Walk and/or Aerobic Flush
Saturday
a: Warm Up
Arm Wrestle guys/girls knockout comp.
Best of 3
then
Daily Skill Specific Warm Up
b: Pullup AirForce
10 rounds AMRAP
90 sec on: 90 secs off
At the start of each interval 5 CTB (Rx+ 3 Bar MU)
then continue where you got up to
20 Thrusters 96/66
20 Sumo Deadlift High Pull
20 Push Jerk
20 OHS
20 Front Squat
“Fitness”
4 Strict Pullup/Jumping pullup each round
20 Dual DB Thrusters
20 alt DB Snatch
20 Dual DB Push Press
20 Dual DB Front Rack Reverse static lunge
20 Dual DB Front Squat
d: Restorative Flow
Cat to Camel