July 9 - 14

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) 3x4

b2: Partner GHR 3x4

 

c: Metcon

For time

50 SA DB Hang Snatch (5R, 5L etc) 22.5/15

40 Dual DB by side stationary forward lunges (20 p/s) 22.5/15

30 Dual DB Hang Squat Clean

20 Dual DB Front Squat

10 Dual DB Thruster

 

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 3x4

b2: SA Upright DB Row 3x8 p/s

 

c: Metcon

15 min EMOM

1: 30-50 DUs

2: 8 STOH 115/75

3: 16 Wall Balls 20/14

 

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

5 Burpee Dual KB Deadlift (hands on floor, KB outside shins) 16/12 (Rx+ 24/16)

10 Dual KB Front Rack Step Over box (any direction) (no higher than 20 inch box)

5 Dual KB Hang Squat Clean

 

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:

400m run (400/300m row)

into

5 rounds:

10 Ring Dip (scale to pushups)

10 CTB (scale to jumping pullups)

 

Rx+ 

400m run into

20 Ring 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

2: Clean Complex: 3 Clean Deadlift+3 Hang Squat Clean + 1 Front Squat

3: 16 Heavy DB Snatch (no TNG) 32.5/20 + 16 burpees to target (can spill over into next window if necessary)

4: Rest

 

c: Cool Down

 

 

Saturday

 

a: Warm Up

Tunnel Ball

then

Daily Skill Specific Warm Up

 

b: Metcon

8 rounds: 2 mins AMRAP: 2 mins off

Buy in each round with

5 Hang Power Snatch 95/65 (Rx+ 115/75)

into

AMRAP

12 KB Swing 24/16 (Rx+ 32/24)

10 Box Jumps 24/20

8 TTB

Restart each round. Aim for consistent scores each round.

 

c: Cool Down