Monday
a: Warm Up
2 rounds:
10 (5 p/s) Shinbox flow
10 Frog Pumps
10 (5 p/s) Cossack to Pigeon
then
Daily Skill specific Warm Up
b: Strength
15 mins
Back Squat 20rm
Superset during warm up sets 3x5 p/s pistols or front facing box step downs
c: Metcon
For time:
5 rounds:
12 Burpees
9 Dual DB Power Clean 22.5/15
6 Dual DB Hang Squat Clean
3 Dual DB Front Squat
Cap: 10 min
d: Cool Down
Tuesday
a: Warm Up
2 rounds:
10m Crab Walk
10 Downdog to divebomber
10 (5p/s) T-Rotation in squat
then
Daily Skill Specific Warm Up
b: Strength
15-20 mins
Push Press Build to heavy 3 then 2x5 at 90% of that 3
Superset after set of heavy 3: SA DB Hand on box row 3x8 p/s
c: Metcon
8 rounds:
1 min on: 1 min off
Buy in each round with 5 STOH @ 115/75
into AMRAP Wall Balls 20/14
“Fitness” is Dual DB STOH.
Score is STOH + wall balls
d: Cool Down
Wednesday
a: Warm Up
2 rounds:
10 Hollow Rocks
10 (p/s) Side plank hip raises
10 alt (5 p/s) SLOW Drinking bird + Reverse Lunge
then
Daily Skill specific Warm Up
b: Banded Deadlift 4 reps every second minute for 5 sets. Consistent weight.
Superset Calf raise 3 reps with 5 sec pause at top of each rep
c: Metcon
Team Grunt Work
15 min
In teams of 2-3
5 mins on each station any order
1: Heavy DB TGU
2: SB Clean to Front Rack
3: 5 Dual KB Sumo Deadlift into Farmers Carry
d: Cool Down
Thursday
a: Warm Up
2 rounds:
10 Gymnastics Bear Crawl
10 Straddle leg lifts
10 Narrow Pause Squats
then
Daily Skill Specific Warm Up
b: 15min to complete 5 rounds
1: Deficit SHSPU 2-5 reps (Scale to deficit box/pike HSPU)
2: Weighted Pullup 2-5 reps (Scale to feet on box, weighted ring row)
3: Partner Bent-Knee Nordic Curl/Hinge 8 reps
c: Metcon
15 min EMOM
1: 30-70 DUs
2: 5-10 Kipping Ring Dips
3: 5-15 TTB
d: Cool Down
Friday
a: Warm Up
2 rounds:
10m Duck Walk
10 (5p/s) quadroped fire hydrants
10 Frog Rocks
then
Daily Skill Specific Warm Up
b: Metcon
8 rounds 2 min on: 2 min off
Buy in each interval with 1 Power Clean + 1 Hang Squat Clean
1: AMRAP Bike or Rower Cals
2: AMRAP KB Swing 24/16
3: AMRAP Burpee to target
4: Dual DB Lateral Box step Overs 22.5/15
c: Cool Down
Saturday
a: Warm Up
3 lengths Bear Crawl with lacrosse ball on back
then
Daily Skill specific Warm Up
b: Metcon
30 min EMOM
1: Schwinn 20/15 cal, Assault 15/10, Rower 15/10
2: 8 OHS (from floor) @ 95/65 lbs
3: 10 Dual DB Push Press 22.5/15
4: 5-15 CTB
5: Rest
c: Cool Down