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 3x20 (10p/s)
b2: Reverse-banded nordic curl 3x7
c: Metcon
For time:
20 KB Swing 24/16
20 Dual DB Burpee
20 KB Swing
20 Dual DB Front Squat
20 KB Swing
20 SA DB OHS (10R, 10L). (Scale to SA DB Thruster)
Cap: 10 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 3x10 Tempo 1111 (set up with plate stacks if necessary)
b2: Barbell Underhand Pendlay Row 3x10 Tempo 1111 TUT 40 secs
c: Metcon
12 min AMRAP
In pairs
Round for round
3 Hang Power Clean and Jerk 95/65 (Rx+ 115/75)
10 Box Jumps 24/20
15 Wall Balls 20/14
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 3x10
15 min EMOM
1: 10 (5p/s) Dual DB Front Rack Step ups (no higher than 20 inch)
2: 10 Dual KB Sumo Deadlift + 30m farmer carry
3: 10 (5 p/s) SB on shoulder squats
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 4 sec pause at top and bottom of dip or Ring Push Up with pauses.
3: 2-8 Strict Pullup with 4 sec pause chin-over or 5-15 sec pronated chin over bar hold.Same rep increased pause.
c: Metcon
For time:
1.6km run or 2km row
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
Begin each round with 50 DUs
10-20-30-40-etc
SA DB Hang CJ (alt sets of 5) 22.5/15
Burpees to target
Straight into
c: Strength
12 mins to build to heavy 1 Power Clean + 5 Front Squat
until 32:00 on clock
Cool Down:
2 min Frog
Saturday
a: Warm Up
Junkyard dog
then
2 rounds
1 min p/s shoulder CARs
10 cossack (5[/s)
then
Daily Skill specific Warm Up
b: Strength
10 min EMOM
5 OHS
c: Metcon
20 min EMOM in PAIRS
1: 5-15 synchro CTB (chest touches at same time)
2: 10-15 synchro box jump (on box/boxes at same time)
3: 10-15 synchro Dual KB Front Rack Squat (meet in bottom at top)
4: Rest
d: Cool Down
2 min Lying banded Hammy p/s