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. Build to heavier 20.
Superset during warm up sets 3x5 p/s pistols or front facing box step downs
c: Metcon
For time:
50 alt DB Snatch (22.5/15)
40 Dual DB Front Squat
30 alt DB Snatch
20 Dual DB Front Squat
Cap: 12 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 heavier 3 than last week then 2x5 at heavier than last week (90% of 3))
Superset after set of heavy 3: SA DB row with supporting hand on box 3x10 p/s
c: Metcon
8 rounds:
1 min on: 1 min off
Buy in each round with
3 Hang Power Clean+ 5 STOH @ 95/65 (Rx+ 115/75)
AMRAP Box Jump 24/20 (Rx+ 30/24)
“Fitness” is Dual DB Hang Clean + Push Press
Score is HPC+STOH+box jump
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. Heavier than last week.
Superset Calf raise 5 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: SB on shoulder walking lunge
2: DB Man Maker (1 push up+L Row+R Row+Cluster)
3: SA KB Hang Snatch (Scaled SA DB Hang Snatch)
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). Greater deficit than last week.
2: Weighted Pullup 2-5 reps (Scale to feet on box, weighted ring row). More weight than last week.
3: Partner Bent-Knee Nordic Curl/Hinge 10 reps
c: Metcon
15 min EMOM
1: 30-70 DUs
2: 5-15 TTB or 5 TTB + 1-3 Bar MU
3: 5-15 K Ring Dip or Push Ups
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. Heavier than last week.
1: AMRAP Bike or Rower Cals
2: AMRAP HR Burpee
3: AMRAP Dual DB by side step ups
4: AMRAP KB Swing 24/16 (Rx+ 32/24)
c: Cool Down
Saturday
CREATURE THROWDOWN DAY
a:
Daily Skill specific Warm Up
b: Metcon
30 min EMOM
1: Schwinn 20/15 cal, Assault 15/10, Rower 15/10
2: 5 OHS from floor 135/95 lbs
3: 10-20 Wall Balls
4: 5-15 CTB
5: Rest
c: Cool Down