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 1 Front Squat
c: Metcon
For time:
Buy in 1km run (or row 1000/800)
into 20 Dual DB Burpee Squat Clean Thrusters 22.5/15
Cap: 10 min
d: Cool Down Walk/Aerobic Flush
e: Extras
e1:Staddle Leg lifts 2x10-20 reps
e2: Dual KB Front Squat 3x10 reps Tempo 1111
e3: Dual DB By Side, Front foot elevated reverse lunge 3x10 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 1 Push Press
c: Metcon
20 min EMOM
1: Schwinn 20/15 cal, Assault 15/10 cal, Row 15/10 cal (45 sec cap)
2: 3 STOH 155/105 (Rx+ 185/115)
3: 30-50 DUs (60-100 Singles)
4: Rest
d: Cool Down Walk and/or Aerobic Flush
e: Extras
e1: Hanging Hollow 2x10-30sec
e2: 2x40 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 1 Deadlift or Sumo
c: Metcon
20 min EMOM
1: Schwinn 20/15 cal, Assault 15/10 cal, Row 15/10 cal (45 sec cap)
2: Unbroken sandbag Complex. 4 right shoulder walking lunge, 4 right shoulder squats, 4 left lunge, 4 left squat)
3: 6-10 (3-5 p/s) SA DB alt Clean and Jerk 32.5/20 (no TNG reps)
4: Rest
d: Cool Down Walk/Aerobic Flush
e: Extras
e1: Hollow Flutter Kicks 2x10-30 sec
e2: Dual KB SL RDL 2x10 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
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 1011. Scale: Pistol off or to box. Rx+ Hold KB)
c2: Strict MU 3x1-3 reps or 3x (10 False grip ring row + 10 sec top of dip hold + 10 sec bottom of dip hold)
d: Metcon
For time:
50 Burpee Box Jump 24/20
50 TTB (Rx+ 20 Bar MUs)
30 Burpees
“Fitness”
50 Burpee Box Jump 24/20
25 Strict TTB (or knee tucks)
30 Burpees
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
DUs (x3, ie 30,60,90,etc)
Single KB alt Box step up (hold KB anyway) (Rx 20inch, set up plate stacks if necessary)
SA KB Hang Snatch 24/20 (alt sets of 5 per side)
Scale: Use DB instead
straight into part c until 35:00 mark
15 mins to build to heavy complex
1 Power Clean + 1 Hang Squat Clean
d: Cool Down Walk and/or Aerobic Flush
Saturday
a: Warm Up
In pairs
3 sets of 10-20m banded sprints each
then
Daily Skill Specific Warm Up
b: Metcon
3 rounds: 5 min AMRAP:5 min off
3 Hang Squat Snatch
6 CTB (Scale to jumping pullup)
9 Burpees to target
Start from beginning each time
“Fitness”
3 Dual DB Hang Squat Clean Thruster
6 Strict Pullups (Scale to ring row)
9 Burpees to target
c: Cool Down Walk and/or Aerobic Flush
d: Restorative Flow
Cat to Camel