Monday
a: Warm Up
2 rounds:
3 Candle Stick holding rig upright
10 scap pullups
10 reps (5 p/s) Right Spiderman>Right Cossack>Left Cossack>Left Spiderman
then
Adductor PAILs/RAILs
then
Daily Skill Specific Warm Up
b: Strength Circuit
15-20 mins to complete
b1: Hip Thrust 3x8
b2: Right arm: 5 Russian KB Swing + 5 Single arm Front Rack squat + 20m SA FR Walk + 20m Suitcase walk
b3: Repeat on left arm
c: Metcon
For time
4-8-12-16-12-8-4
Burpee
DB Snatch alt 22/5.15
Dual DB Front Rack Forward stationary Lunge alt (each leg = 1 rep)
Cap: 10 min
d: Cool Down
e: Extras
e1: Candle stick 3x3
e2: Weighted Cossack 3x10 (5p/s)
Tuesday
a: Warm Up
2 rounds:
10m R Lunge>Squat>L Lunge>Squat
10 Down dog to divebomber
10 V Snaps
then
Wrist PAILs/RAILs
then
Daily Skill Specific Warm Up
b: Strength Circuit
15-20 mins to complete
b1: Bench Press 3x8
b2: Barbell Underhand Bent Row 3x8
b3: DB Side Raises 3x12
c: Metcon
Partner WOD
12 min AMRAP
Break work up however
80 Hang Clean and Jerk 95/65 (Rx+ 115/75)
100 Wall Balls 20/14
120 Box Jumps 24/20
“Fitness” perform KB Swing instead of barbell
d: Cool Down
e: Extras
e1: V Snaps 3x20 sec AMRAP
e2: Walking Lunge with DBs by side 3x16 (8 p/s)
Wednesday
a: Warm Up
2 rounds:
10 p/s Aeroplane Drinking bird with 2 sec pause
10 (3 p/s) T-Push Up with 2 sec hold in bottom of push and each side
5 Pause squat jumps
then
90 90 PAILs RAILs
then
Daily Skill Specific Warm Up
b: Strength Circuit
15-20 mins to complete
b1: Romanian Deadlift 3x8
b2: Box Hamstring Curl 3x8
b3: Calf Raise 3x15 (toes in, toes forward, toes out)
c: Metcon
16 min EMOM
1: 30-50 DUs or 60-100 singles
2: SB Clean to Front Rack 5-10
3: SA KB OHS 5-10 p/s. Scale to SA KB Thruster
4: Dual DB by side lateral box step over 6-10 alt (3-5 p/s).
d: Cool Down
e: Extras
e1: Side plank on hand 3x10-30 secs p/s
e2: Dual DB SL RDL 3x8 p/s
Thursday
a: Warm Up
2 rounds:
10 (5 p/s) Twisting Bear
5 p/s single arm ring rows
30 sec S-Waves
then
Pec PAILs/RAILs
then
Daily Skill specific Warm Up
b: Strength
15-20 mins to complete
b1: SHSPU 3xAMRAP minus 2. (Scale to Box/Pike HSPU)
b2: Overhand Pullup 3xAMRAP minus 2. Scale to Overhand chin over bar holds + negative or Bar inverted row)
b3: L-Sit Hold on DBs 3xSUBMAX. 8RPE.
c: Metcon
8 rounds:
1 min on: 1 min off
Aim for consistency
5 Burpee Box Jump
into AMRAP alternating kipping CTB and kipping TTB
d: Cool Down
Friday
a: Warm Up
2 rounds:
10m Arms OH Duck Walk
20 sec bicycle crunch
5 Wide Stance stationary inchworm plus pushup
then
Calf PAILs/RAILs
then
Daily Skill specific Warm Up
b: Metcon
30 min EMOM
1: Schwinn 20/15 cal, Assault 15/10 cal, Row 15/10 cal (45 sec cap)
2: 1 Power Clean + 3 Front Squat with 2 sec pause in bottom and top of rep
3: 50 DUs (30 sec cap)
4: 20 KB Swing 24/16
5: Rest
c: Cool Down
d: Extras
Bicycle Crunch 3x20-30 secs
Saturday
a: Warm Up
Mexican burpee pass the plate
then
Daily Skill specific Warm Up
b: Metcon
30 min Partner AMRAP
Round for Round
8 OHS 95/65 (Rx+ 115/75)
10 Burpee to target
8 Pullups
10 Wall Balls 20/14
“Fitness”
8 Dual DB Thrusters
10 Dual DB Push Press
10 Burpee to target
4 Strict Pullups/Ring Rows
10 Wall Balls
c: Cool Down