Monday
a: Warm Up
30m bear crawl
1 min quadroped hip CARs p/s
30 sec ankle CARs p/s
5 rebounding squat jump
b: Strength
Back Squat. Build to heavy 3+ reps at 85%
Superset during first 3 warm up sets
Lateral box step down 5 p/s
c: Metcon
For time:
100 KB Swing 24/16 (Rx+32/24)
Perform 5 Dual DB Thrusters at every drop 22.5/15
Cap: 10 min
d: Cool Down
Banded front split
2 min contract/release
Tuesday
a: Warm Up
30m Lizard Crawl
30 sec Hollow body hang
30 sec half-kneeling thoracic CARs p/s
1 min shoulder CARs p/s
5 plyometric push ups
b Strength
Strict Press. Build to heavy 3+ reps at 85%
pause at shoulder and overhead
Superset during first 3 warm up sets
SA DB upright row 11 p/s
c: Barbell Warm Up
5x Position 1 power clean
5x position 2 power clean
5x position 3 power clean
d: Metcon
In pairs
12 min
Break work up however
20 Power Cleans 95/65
50 Wall Balls
20 Power Cleans 115/75
50 Wall Balls
20 Power Cleans 135/95
50 Wall Balls
20 Power Cleans 155/105)
50 Wall Balls
20 Power Cleans 175/115)
50 Wall Balls
d: Cool Down
Straight arm seated shoulder extension
2 min contract/release
Wednesday
a: Warm Up
20m aeroplane drinking bird walk
30 p/s lying knee CARs (flexion/extension + rotation)
1 min back CARs (segmented Cat Camels)
10 sec bunny hops
2x3 p/s rebounding single leg broad jump. Stick 3rd landing
b: Strength
Deadlift Build to heavy 3+ reps at 85%
Reset at the bottom of each rep (no TNG).
c: Metcon
For weight
15 min EMOM
1: 8 (4p/s) Dual DB by side lateral box step over (must extend on box)
2: 5 SA FR KB Squat into 15m carry p/s
3: 6 (3 p/s) SB clean to shoulder
d: Cool Down
Standing straddle
2 min static contract/release
Thursday
a: Warm up
2 min hollow + superman team rolls
1 min scap CARs
2 min p/s static + PAILs/RAILs band-distracted wrist extension
1 min p/s wrist CARs
then
Daily Skill specific Warm Up
b: Gymnastics
28 min (4 rounds)
1: 20-50 DUs
2: 10-20 sec HS shoulder taps (Scale to box/pike HSPU + shoulder taps)
3: 5-15 Box Jumps 24/20
4: 1-5 Strict Ring Dips into 10 secs top of dip hold with hollow position flutter kicks (Scale to ring pushups + top of ring front support)
5: 10-15 Burpee to target
6: 1-5 Strict Pullups into 10 secs hip taps (scale to 1 slow pullup negative + pullup bar side to side swinging)
7: Rest
c: Midline
2 rounds:
10-30 sec star plank each side
5-20 Straddle leg lifts
Friday
a: Warm Up
20m Sidewards ape walk
1 min p/s standing hip CARs
30 sec p/s patella CARs
5 kneeling jump
c: Barbell Warm Up
5x Position 1 clean
5x position 2 clean
5x Position 3 clean
c: Metcon
For cals
30 min EMOM
SUSTAINABLE
1: 1 Hang Power Clean + 1 Squat Clean at 135/95 (Rx+ 185/125)
2: 45 sec AMRAP cals on schwinn/assault/rower
3: Rest
d: Posterior
2 rounds:
Partner Nordic Negative 3x4reps
Saturday
a: Warm Up
30 sec p/s throw and catch balancing on 1 foot
then
2 min ankle distracted static p/s
b: Barbell Warm Up
5x Position 1 Power Snatch + OHS
5x Position 2 Power Snatch + OHS
5x Position 3 Power Snatch + OHS
c: Strength
10 min E2MOM (5 sets)
9 OHS
d: Metcon
For time:
3 rounds:
20 alt pistols
20 TTB
20 alt DB Snatch 22.5/15 (Rx+ 32.5/20)
Cap: 20 min
e: Cool down
2 min pigeon contract/release
Farm Fit
a: Running Warm Up
3 Calf Raises Tempo 5055
10 seconds bunny hops
10 Walking lunge into high knee on toe
10m walking drinking birtd
10m (5p/s) traveling side lunge
b: Metcon
20 min AMRAP
Run 400m (or Row 400/300 or bike 40/30 schwinn)
100m sandbag bear-hug carry
20 ring rows
20 Dual DB Front rack walking lunges
20 strict knee raises
20 alt DB Snatch