September 10 - 15



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 5+ reps at 80%

Superset during first 3 warm up sets:

Lateral box step down 5 p/s


c: Metcon

For time:

30 HR Burpees

30 Dual DB Hang Squat Clean Thruster

30 Regular Burpees


Cap: 10 min


d: Cool Down

Couch stretch with front leg in spiderman position

2 min static + PAILS + RAILS





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 5+ reps at 80%

pause at shoulder and overhead

Superset during first 3 warm up sets

SA DB upright row 10 p/s


c: Barbell Warm Up

5 Muscle Clean

5 Power Clean

5 Push Press with pause in dip

5 Push Jerk with pause in receiving position


d: Metcon

In pairs

12 min AMRAP

Break work up however

80 STOH 115/75 (Rx+ 135/95)

90 Box Jumps 24/20 (Rx+ 30/24)

100 Wall Balls 20/14 (Rx+ 30/20)





a: Warm Up

20m drinking bird walk

30 p/s lying knee CARs (flexion/extension + rotation)

1 min back CARs (segmented Cat Camels)

10 sec bunny hops

10m p/s single leg bounds


b: Strength

Deadlift Build to heavy 5+ reps at 80%

Reset at the bottom of each rep (no TNG).


c: Metcon

For weight

15 min EMOM

1: 10 (5p/s) DB front rack walking lunges

2: 10 (5 p/s) SA KB Swing

3: 10 Sandbag bear-hug squats


d: Cool Down

Standing hamstring with foot on box

2 min static + PAILs/RAILs





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 Endurance

30 min (6 rounds): 30 sec AMRAP: 30 sec off

1: DUs

2: WF HS shoulder taps (Scale to box/pike shoulder taps)

3: Strict Ring Dips (Scale to ring pushups)

4: Strict Pullups (scale to 1 slow pullup negative + AMRAP ring rows)

5: 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

30 min EMOM

1: 20/15 cal schwinn or 15/10 cal assault/rower

2: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat

3: Rest


d: Posterior

Partner Nordic Negative 3x3reps





a: Warm Up

Wall ball train relay


2 min band-distracted ankle p/s

10 spiderman lunge+rotation+downdog


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)



d: Metcon

For time:

40 SA DB Snatch 22.5/15

20 CTB

40 Dual DB STOH

20 TTB

40 Dual DB Front Squat

20 CTB (Rx+ do 10 Bar MU instead)

40 Dual DB Thruster


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)

5 DB Man-maker (Push up+Row+Row+Squat clean thruster)

10 (5p/s) lateral box step over with sandbag in bear-hug