Monday
a: Warm Up
2 rounds:
10 spiderman passing through squat
1 min p/s standing hip CARs holding rig upright
5 pause squat jumps
then
Daily Skill specific Warm up
b: Strength Superset
b1: Barbell Back Rack Forward stationary alternating lunge 3x16 (8p/s)
b2: Reverse-banded nordic curl 3x5
c: Metcon
For time:
100 Dual DB Front Squats 22.5/15
Perform 3 Dual DB Burpees at the top of every minute. Including the first
Cap: 12 min
d: Cool Down
2 min pigeon p/s
Tuesday
a: Warm Up
2 rounds:
5 static inchworm + pushup
30 sec hang
1 min p/s half kneeling Thoracic rotation against rig
then
Daily skill specific warm up
b: Strength circuit
b1: Barbell Front-Rack-Width Bench 3x8 Tempo 1111 (set up with plate stacks if necessary)
b2: Barbell Underhand Pendlay Row 3x8 Tempo 1111 TUT 32 secs
c: Metcon
12 min AMRAP
In Pairs
Break work up however
4 STOH 95/65 (Rx+ 115/75)
8 Hang Power Clean
12 Wall Balls
d: Cool Down
Accumulate 2 min hang
Wednesday
a: Warm Up
2 rounds:
10 (5 p/s) traveling side lunges
20 (10 p/s) SL bridge walk
10 (5p/s) Superman rock
then
Daily skill specific warm up
b: Strength Superset
b1: Banded HEAVY Russian KB Swing 3x5
b2: Barbell Hip Thrust 3x8
15 min EMOM
1: Dual DB Renegade Row (no push up) 10 reps (5 p/s)
2: SA KB OH, SA KB by side walking lunge 6 p/s
3: SB Clean to Front Rack 4-6 reps
d: Cool Down
2 min twisted lizard p/s
Thursday
a: Warm Up
10 twisting bear passing through downdog
30 sec p/s wrist CARs
10 Pike leg lifts
then
Daily skill specific Warm Up
b: Gymnastics Circuit 15min EMOM
1: WF HS Hold 10-40 secs
2: 5-10 Strict Dip with 2 sec pause at top and bottom of dip or Ring Push Up with pauses
3: 2-8 Strict Pullup with 2 sec pause chin-over or 5-15 sec pronated chin over bar hold
c: Metcon
Partner Intervals
For time:
Round for round
4 rounds each
Run 400 or Row 500m
d: Cool Down
Wrist Extension 2 min
Roll Feet 2 min
Ankle Stretch 2 min p/s
Friday
a: Warm Up
10m Lizard Crawl
1 min p/s ankle CARs
10 squat to stand
then
Daily Skill specific warm up
b: Metcon
20 min AMRAP
50 DUs/100 singles
20 Pistols (Scale to HIGH box step ups 30/24)
50 DUs/100 singles
20 DB Snatch 22.5/15
20 DUs/100 single
20 SA DB OHS (10 p/s). Scale to SA DB Thruster
Straight into
c: Strength
15 mins to build to heavy 1 Power Clean + 3 Front Squat (2 sec pause in bottom and top)
until 35:00 on clock
Cool Down:
2 min Frog
Saturday
a: Warm Up
Game
then
2 rounds
1 min p/s shoulder CARs
10 cossack (5[/s)
then
Daily Skill specific Warm Up
b: Strength
10 min EMOM
3 OHS with 2 sec pause in bottom and overhead
c: Metcon
20 min EMOM in PAIRS
1: 5-10 synchro pull-ups (chin over bar same time) (scale to jumping pullup)
2: 5-10 synchro Dual DB Thruster (DBs over head at same time)
3: 5-10 synchro burpee to plate (feet on own plate at same time)
4: Rest
dL Cool Down
2 min Lying banded Hammy p/s