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 1+ reps at 90%
Superset during first 3 warm up sets
Lateral box step down 5 p/s
c: Metcon
For time:
Dumbbell Grace
30 Dual DB CJ 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 1+ reps at 90%
pause at shoulder and overhead
Superset during first 3 warm up sets
SA DB upright row 12 p/s
c: Barbell Warm Up
5 Muscle Clean
5 Power Clean
5 Thruster with dip in squat and overhead
5 fast thruster
d: Metcon
In pairs
12 min AMRAP
Break work up however
100 Burpee to target
100 Thrusters 95/65
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 1+ reps at 90%
Reset at the bottom of each rep (no TNG).
c: Metcon
For weight
15 min EMOM
1: 10 (5p/s) Renegade Row (Rx+ add push up between each row)
2: 10 (5 p/s) SA KB Snatch (Scale to hang DB Snatch)
3: 8 (4 p/s) SB on shoulder walking lunge
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 freestanding HS hold facing away from wall (try to find balance point)
3: 30 sec superman hold
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 alt (5p/s) pause pistols
6: 5-15 kipping TTB
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
30 min EMOM
1: 20/15 cal schwinn or 15/10 cal assault/rower
2: 30 sec AMRAP Hang Squat Clean. Scaled 95/65. Rx 135/95. Rx+ 175/115
3: Rest
d: Posterior
Partner Nordic Negative 3x5eps
Saturday
a: Warm Up
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)
10 OHS
d: Metcon
For time:
30-20-10
Wall Balls 20/14 (Rx+ 30/20)
Alt DB Snatch 22.5/15 (Rx+ 32.5/15
CTB (Rx+ 9-6-3 Bar MU)
Cap: 20 min
e: Cool down
2 min pigeon
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 200m (or Row 200/150 or bike 20/15 schwinn)
10 SB Clean to front rack
10 Heavy Wall Balls
10 Strict Pullups or Ring Rows
Farm Strength
a:
2 rounds:
Bicep Openers
10 p/s Snatch-grip SL RDL
a: Sandbag/wallball reverse toss over pullup bar (remove sharp objects/J-Hooks which could cut sandbag). 5x2
b: In pairs. 600m tyre drag. Rotate between forward, backwards, sidewards drag
c: Decline DB Chest Press 3x8 Tempo 2011