October 1 - 6


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:


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


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


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


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


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


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


a: Warm Up

Sit in circle in bottom of squat passing medball round in cirlces.


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


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