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 2 Front Squat
c: Metcon
For time:
21-15-9-6-3
Dual DB Thruster 22.5/15
Burpee
Cap: 10 min
d: Cool Down Walk/Aerobic Flush
e: Extras
e1:Staddle Leg lifts 2x10-20 reps
e2: Dual KB Front Squat 3x9 reps Tempo 1111
e3: Dual DB By Side, Front foot elevated reverse lunge 3x9 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
15 mins to build to heavy 2 Push Press
c: Metcon
20 min EMOM
1: Schwinn 20/15 cal, Assault 15/10 cal, Row 15/10 cal (45 sec cap)
2: 7 STOH 135/95 (Rx+ 155/105)
3: 20 Wall Balls 20/14 (Rx 30/20)
4: Rest
d: Cool Down Walk and/or Aerobic Flush
e: Extras
e1: Hanging Hollow 2x10-30sec
e2: 2x35 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 2 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 Dual DB Walking Lunge (one arm front rack, one arm overhead). Change arm every 6 lunges.
3: 40 sec AMRAP SB Clean to shoulder
4: Rest
d: Cool Down Walk/Aerobic Flush
e: Extras
e1: Hollow Flutter Kicks 2x10-30 sec
e2: Dual KB SL RDL 2x9 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 1111 (1 sec pause in bottom of each rep)
c2: Strict MU 3x1-3 reps or 3x (9 False grip ring row + 8 sec top of dip hold + 8 sec bottom of dip hold)
d: Metcon
For time:
100 DUs (200 singles)
25 Ring Dips (Rx+ 15 Ring MUs)
100 DUs (200 singles)
25 Ring Dips (Rx+ 25 Ring Dips)
100 DUs (200 singles)
“Fitness”
100 DUs/200 singles
25 HR Push Ups
100 DUs/200 singles
25 HR Push Ups
100 DUs/100 singles
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
10-20-30-40-50 etc
SA KB Hang Squat Clean (alt sets of 5 p/s) 24/16
SA DB STOH (alt sets of 5 p/s) 22.5/15
5-10-15-20-25 etc Burpee box jump 24/20 (ie. 5,10,15,20,25) (Can step burpee and step on box)
straight into part c until 35:00 mark
15 mins to build to heavy complex
1 Clean Deadlift + 2 Power Clean + 1 Hang Squat Clean
d: Cool Down Walk and/or Aerobic Flush
Saturday
a: Warm Up
Wall Ball Hot Potato
then
Daily Skill Specific Warm Up
b: Metcon
3 rounds: 5 min on:5 min off
Buy in 15 Power Snatch at 96/65 (Rx+ 115/75)
into AMRAP
1,2,3,4 etc
HSPU
CTB (Rx+ Bar MU) (Scale to jumping pullup)
KB Swing 32/24
Start from round of 1s each round
“Fitness”
Buy in 15 SB Ground to Overhead
1,2,3 etc
Push Up
Strict Pullup or (or jumping pullup)
KB Swing
c: Cool Down Walk and/or Aerobic Flush
d: Restorative Flow
Cat to Camel