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 3x18 (9p/s)
b2: Reverse-banded nordic curl 3x6
c: Metcon
For time:
Dumbbell DT
5 rounds:
12 Deadlift 22.5/15
9 Hang Power Clean
6 STOH
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 3x9 Tempo 1111 (set up with plate stacks if necessary)
b2: Barbell Underhand Pendlay Row 3x9 Tempo 1111 TUT 36 secs
c: Metcon
14 min AMRAP
In Pairs
Break work up however
6 Hang Squat Clean 115/75 (Rx+ 135/95)
10 HR Burpee to target
d: Cool Down
2min bent-arm seated shoulder extension
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 HEAVIER Russian KB Swing 3x5
b2: Barbell Hip Thrust 3x9
15 min EMOM
1: Dual KB Bottoms Up Squat 10 reps
2: SB in bear-hug lateral box step over 10 reps (5 p/s)
3: SA DB STOH 5 p/s
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 Seated Pike leg lifts
then
Daily skill specific Warm Up
b: Gymnastics Circuit 15min EMOM
1: WF HS Hold 10-40 secs. Add time.
2: 5-10 Strict Dip with 3 sec pause at top and bottom of dip or Ring Push Up with pauses.
3: 2-8 Strict Pullup with 3 sec pause chin-over or 5-15 sec pronated chin over bar hold. Add rep
c: Metcon
Partner Intervals
For time:
Round for round
2 rounds each
Run 800 or Row 1km
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
100 DUs/200 singles
30 KB Swings 24/16
16 weighted pistols (10/5kg). (Scale Weighted HIGH box step ups)
Straight into
c: Strength
15 mins to build to heavy 1 Power Clean + 4 Front Squat (1 sec pause in bottom and top)
until 35:00 on clock
Cool Down:
2 min Frog
Saturday
a: Warm Up
Partner wheelbarrow walk3x10m
then
2 rounds
1 min p/s shoulder CARs
10 cossack (5[/s)
then
Daily Skill specific Warm Up
b: Strength
10 min EMOM
4 OHS with 1 sec pause in bottom and overhead
c: Metcon
20 min EMOM in PAIRS
1: 5-15 synchro TTB. Feet touch bar at same time
2: 10-15 synchro Wall Balls (bottom of squat at same time)
3: 10-16 synchro DB Snatch (DB Overhead at same time)
4: Rest
d: Cool Down
2 min Lying banded Hammy p/s