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) 3x6
b2: Partner GHR 3x6
c: Metcon
For time
Run 1km
30 reps of complex (15 p/s) in alternating sets of 3. (3R, 3L etc)
Complex: 1 SA DB Snatch + 1 SA DB Thruster 22.5/15 (Rx+ 32.5/20)
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 3x6
b2: SA Upright DB Row 3x10 p/s
c: Metcon
15 min EMOM
1: 8 Burpee Box Jumps 24/20 (Rx+ 30/24)
2: 3 Hang Clean and Jerk 115/65 (Rx+ 135/95)
3: 15 KB Swing 24/16 (Rx+ 32/24)
“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 heavier Deadlift 20 rep
b2: Lateral Box Step Down 3x5 p/s between warm up sets (go slower+lower)
c: Metcon
15 min Partner AMRAP
Round for round
4 (2 p/s) Alternating Renegade row (no push up) 22.5/15
4 Dual DB Ground to Overhead
4 Dual DB by side lateral box step over (no higher than 20 inch)
4 Dual DB Front Squat
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:
5 rounds:
50 DUs
5 SHSPU (scale to pushups)
10 Pistols alternating
10 CTB
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: 1 Clean Deadlift+1 Hang Squat Clean + 3 Front Squat
3: 30 HEAVY Wall Balls 30/14
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
1 Power Snatch + 3 OHS 115/75 (Rx+ 135/95)
into
AMRAP
10 Dual DB Alternating Front Rack Reverse Lunge 22.5/15
10 Burpee to target
10 TTB
Restart each round. Aim for consistent scores each round.
c: Cool Down