Monday
a: Warm Up
2 rounds:
5 Candle Stick holding rig upright
12 scap pullups
14 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 3x10
b2: Right arm: 7 Russian KB Swing + 7 Single arm Front Rack squat + 40m SA FR Walk + 40m Suitcase walk
b3: Repeat on left arm
b4: Calf Raise 3x25 (toes in, toes out, toes forward)
c: Metcon
For time
20 Burpees
50 (25 p/s) Dual DB Single arm Thrusters 22.5/15
20 Burpees
Cap 10 min
d: Cool Down
e: Extras
e1: Candle stick 3x5
Tuesday
a: Warm Up
2 rounds:
10m R Lunge>Squat>L Lunge>Squat
12 Down dog to divebomber
12 V Snaps
then
Wrist PAILs/RAILs
then
Daily Skill Specific Warm Up
b: Strength Circuit
15-20 mins to complete
b1: Bench Press 3x10
b2: Barbell Underhand Bent Row 3x10
b3: DB Side Raises 3x14
c: Metcon
Partner WOD
12 min
Break work up however
50 STOH 115/75 (Rx+ 135/95)
50 Hang Power Clean
AMRAP Wall Balls (20/14) + KB Swings
“Fitness” perform SB STOH instead of barbell
d: Cool Down
e: Extras
Wednesday
a: Warm Up
2 rounds:
12 p/s Aeroplane Drinking bird with 2 sec pause
10 (5 p/s) T-Push Up with 2 sec hold in bottom of push and each side
7 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 3x10
b2: Box Hamstring Curl 3x10
b3: Calf Raise 3x25 (toes in, toes forward, toes out)
c: Metcon
16 min EMOM
1: 30-50 DUs or 60-100 singles
2: SB Ground to Overhead 5-10 reps
3: Dual KB Front Squat 5-10 reps
4: Dual DB Burpee Step Up 6-10 reps (3-5 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 (Add rep to last week) (Scale to Box/Pike HSPU).
b2: Overhand Pullup 3xAMRAP. (Add rep to last week). Scale to Overhand chin over bar holds + negative or Bar inverted row)
b3: L-Sit Hold on DBs 3xmax (add seconds to last week).
c: Metcon
8 rounds:
1min on:1 min 0ff
Aim for consistency
8 Box Jump Over 24/20
into AMRAP alternating TTB (Rx+ Bar MU) and Deficit HSPU (Scale deficit pushup)
d: Cool Down
Friday
a: Warm Up
2 rounds:
10m Arms OH Duck Walk
30 sec bicycle crunch
7 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 + 1 Front Squat with 2 sec pause in bottom and top of rep
3: 8 Dual DB Hang Squat Clean 22.5/15
4: 12 (6 p/s) SA KB OH Stationary Alternating Reverse Lunge 24/16
5: Rest
c: Cool Down
d: Extras
Bicycle Crunch 3x20-30 secs
Saturday
a: Warm Up
3x10m Box/Plate Prowler Push
then
Daily Skill specific Warm Up
b: Metcon
30 min Partner AMRAP
Round for Round
3 OHS 135/95 (Rx+ 155/105)
10 Burpee to target
10 CTB
“Fitness”
5 Dual DB Thrusters
10 Burpee to target
5 strict pullups or ring rows
c: Cool Down