Monday
a: Warm Up
2 rounds:
4 Candle Stick holding rig upright
11 scap pullups
12 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 3x9
b2: Right arm: 6 Russian KB Swing + 6 Single arm Front Rack squat + 30m SA FR Walk + 30m Suitcase walk
b3: Repeat on left arm
b4: Calf Raise 3x20 (toes in, toes out, toes forward)
c: Metcon
For time
150 DUs/300 singles
50 Dual DB Push Press 22.5/15
50 Dual DB Hang Squat Clean
Cap 10 min
d: Cool Down
e: Extras
e1: Candle stick 3x3
e2: Weighted Cossack 3x12 (6p/s)
Tuesday
a: Warm Up
2 rounds:
10m R Lunge>Squat>L Lunge>Squat
11 Down dog to divebomber
11 V Snaps
then
Wrist PAILs/RAILs
then
Daily Skill Specific Warm Up
b: Strength Circuit
15-20 mins to complete
b1: Bench Press 3x9
b2: Barbell Underhand Bent Row 3x9
b3: DB Side Raises 3x13
c: Metcon
Partner WOD
12 min AMRAP
Break work up however
80 Power Clean 115/75 (Rx+ 135/95)
100 KB Swings 24/16 (Rx+ 32/24)
120 Burpee to target
“Fitness” perform SB Clean instead of barbell
d: Cool Down
e: Extras
e1: V Snaps 3x25 sec AMRAP
e2: Walking Lunge with DBs by side 3x18 (9 p/s)
Wednesday
a: Warm Up
2 rounds:
11 p/s Aeroplane Drinking bird with 2 sec pause
8 (4 p/s) T-Push Up with 2 sec hold in bottom of push and each side
6 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 3x9
b2: Box Hamstring Curl 3x9
b3: Calf Raise 3x20 (toes in, toes forward, toes out)
c: Metcon
16 min EMOM
1: 30/50 DUs or 60-100 singles
2: SA KB Snatch 24/16 (Rx+ 32/24) (Scaled, HEAVY alt DB Snatch from floor, no TNG). 4-6 p/s
3: Sandbag or WallBall Thruster 5-10 reps
4: Dual HEAVY DB by side Walking Lunge 8-12 reps (4-6 p/s)
d: Cool Down
e: Extras
e1: Side plank on hand 3x10-30 secs p/s
e2: Dual DB SL RDL 3x9 p/s
Thursday
a: Warm Up
2 rounds:
10 (5 p/s) Twisting Bear
6 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 1 (Add rep to last week) (Scale to Box/Pike HSPU).
b2: Overhand Pullup 3xAMRAP minus 1. (Add rep to last week). Scale to Overhand chin over bar holds + negative or Bar inverted row)
b3: L-Sit Hold on DBs 3xSUBMAX (add seconds to last week). 8RPE.
c: Metcon
8 rounds:
1min on:1 min 0ff
Aim for consistency
10 High Box Jump
into AMRAP alternating HSPU and Ring Dip
d: Cool Down
Friday
a: Warm Up
2 rounds:
10m Arms OH Duck Walk
25 sec bicycle crunch
6 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 + 2 Front Squat with 2 sec pause in bottom and top of rep
3: 16 Wall Balls 20/14
4: 10 HR Burpee
5: Rest
c: Cool Down
d: Extras
Bicycle Crunch 3x20-30 secs
Saturday
a: Warm Up
Pizza Box Game
then
Daily Skill specific Warm Up
b: Metcon
30 min Partner AMRAP
Round for Round
5 OHS 115/75 (Rx+ 135/95)
12 (6/p/s) SA DB Hang Clean and Jerk 22.5/15
8 TTB (Rx+ 3 Bar MU)
“Fitness”
8 Dual DB Thrusters
12 (6 p/s) SA DB Hang Snatch
3 Strict TTB or leg raises
c: Cool Down