Monday
a: Warm Up
2 rounds:
10m sidewards roll to bear crawl positon
10 over hurdle into squat (5 p/s)
10-20 Straddle leg lifts
then
90/90 PAILs/RAILs
then
Daily Skill specific Warm Up
b: Strength
15 mins to build to a heavy 3 Front Squat
c: Metcon
For time:
Buy In 100DUs/200 singles
then
50 reps for time
1 Dual DB Burpee Power Clean 22.5/15
1 Dual DB Front Rack Reverse lunge each leg
1 Dual DB Front Squat
Cap: 10 min
d: Cool Down Walk/Aerobic Flush
e: Extras
e1:Staddle Leg lifts 2x10-20 reps
e2: Dual KB Front Squat 3x8 reps Tempo 1111
e3: Dual DB By Side, Front foot elevated reverse lunge 3x8 p/s (not alternating)
f: Stretch
Front Splits
2 min p/s
Tuesday
a: Warm Up
2 rounds:
10m Lizard Crawl
30 sec Blackburn
10-30 sec hanging hollow
then
Pec PAILs/RAILs
then
Daily Skill specific Warm Up
b: Strength
10 mins to build to heavy 3 Push Press
then
5 mins to build to a heavy 3 reps Dual DB Strict Press
c: Metcon
20 min EMOM
1: Schwinn 20/15 cal, Assault 15/10 cal, Row 15/10 cal (45 sec cap)
2: 10 STOH 115/75 (Rx+ 135/95)
3: 20 KB Swings 24/16 (Rx+ 32/24)
4: Rest
d: Cool Down Walk and/or Aerobic Flush
e: Extras
e1: Hanging Hollow 2x10-30sec
e2: 2x30 sec BlackBurn
f: Restorative Flow
Side-Lying Arm+Thoacic Windmill 5 p/s
Wednesday
a: Warm Up
2 rounds:
10 Drinking bird p/s
Hollow Flutter Kicks 10-30sec
Down dog+Divebomber
then
Quad/Hip Flexor PAILs/RAILs
then
Daily Skill specific Warm Up
b: Strength
15mins to build to heavy 3 Deadlift or Sumo (choose one option to work with over next 3 weeks)
c: Metcon
20 min EMOM
1: 40 sec Airbike/rower
2: 40 sec AMRAP Step Over box holding SB on shoulder
3: 40 sec AMRAP Dual KB Hang Squat Clean Thruster (“Fitness” use DBs)
4: Rest
d: Cool Down Walk/Aerobic Flush
e: Extras
e1: Hollow Flutter Kicks 2x10-30 sec
e2: Dual KB SL RDL 2x8 p/s
f: Stretch
Front Splits
2 min p/s
Thursday
a: Warm Up
2 rounds:
10m gymnastics bear crawl
5-10 Shrimp squats per side
10-30 sec side plank each side
then
Wrist PAILs/RAILs on box
then
Daily Skill Specific Warm Up
b: Gymnastics Skill
5 mins to practise Freestanding HS Holds or wall kicks ups or Wall Climbs
c: Gymnastics Strength
10 mins to complete
c1: Pistols Squats alternating 3x10 reps (5 p/s) Tempo 1211 (2 sec pause in bottom of each rep)
c2: Strict MU 3x1-3 reps or 3x (8 False grip ring row + 5 sec top of dip hold + 5 sec bottom of dip hold)
d: Metcon
For time:
20 burpee to target
25 TTB (Rx+ 40 TTB)
20 burpee to target
25 CTB (Rx+ 40 CTB)
20 burpee to target (Rx+ 50 CTB)
“Fitness”
20 burpee to target
20 strict ttb
20 burpee to target
20 strict pullups/ring rows
20 burpee to target
Cap: 12min
e: Cool Down Walk and/or aerobic flush
Friday
a: Warm Up
2 rounds:
10m Sidewards ape walk + OH
20 sec rear support
30 sec front plank (add opposite arm and/or leg lifts to increase challenge)
then
Hammy PAILs/RAILs
then
Daily Skill specific Warm Up
b: Metcon
20min AMRAP
20 box jumps 24/20
15 Dual DB Deadlift 22.5/15 (touch one head of DB)
10 Dual DB Hang Squat Clean
5 Dual DB STOH
straight into part c until 35:00 mark
15 mins to build to heavy complex
3 Clean Deadlift + 2 Power Clean + 1 Hang Squat Clean
d: Cool Down Walk and/or Aerobic Flush
Saturday
a: Warm Up
Lava Game
then
Daily Skill Specific Warm Up
b: Metcon
5 min AMRAP
3 Power Snatch 115/75
5 TTB
5 min rest
5 min AMRAP
5 Power Clean
5 CTB
5 min rest
5 min AMRAP
3 Thruster
5 TTB (Rx+ Bar MU)
c: Cool Down Walk and/or Aerobic Flush
d: Restorative Flow
Cat to Camel