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:
50 KB Swing 24/16 (Rx+ 32/24)
50 Dual DB Hang Squat Clean 22.5/15
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 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 3x9 p/s
c: Metcon
8 rounds:
1 min on: 1 min off
Buy in each round with
5 Hang Clean and Jerk @ 95/65 (Rx+ 115/75)
DB facing burpee over
“Fitness” is Dual DB Hang Clean + Push Press
Score is Hang CJ + burpee
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 4 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: SA DB Push Press 22.5/15 (Rx+ 32.5/20)
2: Dual KB by side reverse walking lunges (yes, backwards)
3: SB on shoulder squat
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 9 reps
c: Metcon
15 min EMOM
1: 30-70 DUs
2: 1-5 Kipping Ring Dips + 1-5 CTB (Rx+ 1-5 RING MU) (5-10 Jumping pullups)
3: 1-5 SHSPU (1-5 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
2 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 DB Snatch 22.5/15
3: AMRAP Burpee Box Jump 24/20
4: AMRAP Wall Balls
c: Cool Down
Saturday
a: Warm Up
Sit Up chain. Split in 2 teams. Race
then
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 115/75 lbs
3: 5-10 Dual DB Ground to Overhead 22.5/15
4: 5-15 TTB
5: Rest
c: Cool Down