Monday
a: Warm Up
2 rounds:
10 Forward + swing over hurdle
10 Squat+OH to stand
20 sec hollow hold to snap on coaches call
then
Daily Skill Specific Warm Up
b: Strength
b1: Box Squat (stack plates 1 inch below parallel) 3x5
b2: Partner GHR 3x5
c: Metcon
For time
10-20-30-20-10
KB Swing 24/16
Dual DB Front Squat 22.5/15
Cap: 12 min
d: Cool Down
Tuesday
a: Warm Up
2 rounds:
30 sec elbow to hand plank
30 sec Lying VWs
10 Quadroped T-Rotations
then
Daily Skill Specific Warm Up
b: Strength
b1: Strict Press 3x5
b2: SA Upright DB Row 3x9 p/s
c: Metcon
15 min EMOM
1: 30-70 DUs
2: 5 STOH 135/95
3: 15 Burpees
“Fitness” is Dual DB STOH
d: Cool Down
Wednesday
a: Warm Up
2 rounds:
20 SL Bridge Walks (10 p/s)
30 sec seated SL abduction/adduction
15 90 90 internal lift offs
then
Daily Skill specific Warm Up
b: Strength
b1: 15 mins to build to heavy Deadlift 20 rep
b2: Lateral Box Step Down 3x5 p/s between warm up sets
c: Metcon
15 min Partner AMRAP
Round for round
6 Walking Lunges. Left arm KB (scale to DB) front rack 24/16, right arm DB suitcase 22.5/15
6 Left arm KB Hang Snatch (Scale to DB Hang Snatch)
6 Walking Lunges. Right arm KB front rack, left arm DB suitcase
6 Right arm KB Hang Snatch
d: Cool Down
Thursday
a: Warm Up
2 rounds:
10m Lizard Crawl
10 Hanging Hip Haps (5 p/s)
10 Wall Slides
b: Gymnastics Strength
15 min EMOM
1: 2-5 Wall Facing SHSPU + 10-30sec Wall Hold (Scale to box or pike)
2: 2-5 Supinated chest to ring pullups + 10-30sec chin over ring holds (scale to ring rows + holds)
3: Rest
c: Metcon
For time:
800m run (800/600m row)
into
3 rounds:
12 HSPU (Scale to Push Ups)
12 TTB (Rx+ 6 Bar MUs)
Cap 15 min
d: Cool Down
Friday
a: Warm Up
2 rounds:
10 p/s Travelling side lunge
10 (5 p/s) Seated Figure 4s
20 (10 p/s) Birddog
then
Daily Skill Specific Warm Up
b: Metcon
32min E2MOM (every SECOND minute)
1: Schwinn 40/30 cals, Assault 30/20 cals, Row 30/20 cals (1 min 45 sec cap)
2: Clean Complex: 2 Clean Deadlift+2 Hang Squat Clean + 2 Front Squat
3: 16 Pistols (8 p/s) (scale to jumping lunges) + 8 Burpee Box Jumps 24/20 (can step both movements)
4: Rest
c: Cool Down
Saturday
a: Warm Up
Game
then
Daily Skill Specific Warm Up
b: Metcon
8 rounds: 2 mins AMRAP: 2 mins off
Buy in each round with
3 Power Snatch 115/75 (Rx+ 135/95)
into
AMRAP
10 SA DB Hang Clean and Jerk (5 p/s) 22.5/15
10 Wall Balls 20/14
10 CTB
Restart each round. Aim for consistent scores each round.
c: Cool Down