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
b1: Back Rack Reverse Lunge 3x16alt (8 p/s)
b2: Box+Ring Hamstring curl 3x8
c: Metcon
For time:
21-15-9
Dual DB Hang Squat Clean 22.5/15
DB facing burpee over (stack dumbbells on top of each other)
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 Circuit
b1: Dual DB Z-Press 3x8 Tempo 2011
b2: Dual Db Chest Press 3x8 Tempo 2011
b3: Underhand grip yates row 3x8 2011
c: Barbell Warm Up
5 strict press with pause overhead
5 push press with pause in dip
5 pause push jerk
5 position 1 power clean
5 position 2 power clean
5 position 3 power clean
d: Metcon
In pairs
12 min AMRAP
Break work up however
20 STOH 115/75 (Rx 135/95)
30 Wall Ball 20/14
20 Power Clean
30 DB Snatch 22.5/15
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
b1: Partner-Push-Down Russian KB Swing 3x5
b2: Hip Thrust 3x8
c: Metcon
For weight
15 min EMOM
1: Sandbag in front rack, lateral step up on low box. 10 reps (5 p/s)
2: SA KB Hang Power Clean 10 reps (5 p/s)
3: 10 Dual DB SA Thruster 10 reps (5 p/s)
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: 5ft handstand walk or 10-20 sec wall facing shoulder taps
3: 30 sec hollow hold or hollow rock
4: 5-10 kipping ring dips or 1-3 ring MUs
5: 10 alt (5p/s) weighted pistols
6: 5-10 weighted strict pullups
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
10 rounds OT 3 min
20/15 cal schwinn or 15/10 cal assault/rower
3 Squat clean. Scaled 95/65. Rx 135/95. Rx+ 175/115
12 Wall Balls 20/14 (Rx+ 30/20)
Stagger waves 1 minute apart
d: Posterior
Partner Nordic Negative 3x5eps
Saturday
a: Warm Up
Sit in circle in bottom of squat passing medball round in cirlces.
then
2 rounds:
10 spiderman lunge
10 twisting bear
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)
5 Pause OHS
d: Metcon
For time:
4 rounds
16 (8R, 8L) SA DB Hang CJ 22.5/15 (Rx+ 32.5/15)
16 (8R, 8L) SA DB OH Walking Lunge
16 Burpee to target
16 TTB
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 400m (or Row 400/300 or bike 40/30 schwinn)
16 (8R, 8L) SA DB Hang Clean and Push Press
16 (8R, 8L) SA DB OH Walking Lunge
16 (8 p/s) Renegade Row
16 V-Snaps
Farm Strength
a:
5 min continuous
5 Bear-hug squats
30m bear-hug carry
5 Sandbag Clean and Press
a: Barbell/Axel OH Walking Lunge. Clean from floor. 5x8 (4 p/s)
b: Rope Pull. 3 sets of 3 lengths. Partner quickly pushes prowler back to conserve energy.
c: Decline DB Chest Press 3x9 Tempo 2011