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 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
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 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)
Wednesday
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
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 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
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: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
3: Rest
d: Posterior
Partner Nordic Negative 3x3reps
Saturday
a: Warm Up
Wall ball train relay
then
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)
8 OHS
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