Jan 18-23

Monday



A. Warm Up

2 rounds
1 bearcrawl up and reverse
1 crab walk
10 air squats

THORACIC FLOW

B. 5 min EMOM
1 clean with a pause at knee
1 jerk (any style)

into

5 min EMOM
1 clean no pause
1 jerk (any style)

- in both EMOMs do not exceed 90% 1RM C&J

C. 3 x 3 on / 1 off

AMRAP
10 barbell thrusters @ 45/30kg
30 DUs

- score each round
- start from beginning

Tuesday


A. Warm Up
2 rounds
5 inch worms
10 spiderman lunges
1 length duck walk

3 x through
- 0.5-1 min rest between exercises

B1. With a barbell (add weight) Single leg RDL - 3/side
- go heavy

B2. Partner assissted Pull up 3-4 reps
- add weight if easy

B3. Weighted plank 15 sec
(you can use a partner to press weight on hips)

C. Intervals
MUST BE NEGATIVE SPLITS
in other words, faster/more reps every round

4 rounds
1.5 min on - 2.5 min off
30 sec HS hold into
10 burpee to a high target
Max KB or DB STOH @ 16/12kg

Lion 4 - 24/16kg

Wednesday


A. Warm Up
2 rounds
1 length of 2 walking lunges 1 airsquat
1/2 length duckwalk forward
1/2 reverse

HAMMIE FLOW

B. Back Squat
3 x 3 @ 30X1

- rest 2-3 min btw set
- 2 warm up sets before 1st working set

B2. Between sets
1 length heavy Front rack walk
- focus on core activation

C. Anaerobic Power

4 sets
For time:
5 burpees
10 PCJ or power snatch @ 45/30kg


Rest as 3-4 min.
- all out efforts
- Lion 4 - 60/40kg


Thursday


A. Warm Up
6min EMOM
25 DUs
10 push ups
- 40 sec cap

Shoulder Flow

B. OHS
4 x 2 @ 20X1

B2. 5 weighted blackburns

C. Partner WOD

12 min AMRAP
2 DB Manmkers
20 DUs
3 MU - monkey 4 only


Friday


A. Warm Up
2 rounds
1 length emu bobs
1 length reverse crawl
1/2 length bunny hops

Hammie Flow

B. Regular deadlift
4 x 1.1
rest 20/ rest 2 min


B2. Strict Press
4 x 1.1.1 @ 70-75% 1RM
Rest 20 btw clusters

C. OT5min x 3
200m KB carry
15 swings @ 24/16
10 goblet squats
5 burpees

- must be an UB set
- socre is heaviest set


Saturday


A. 2 rounds

10 dowell pass throughs
5 hind push ups
5 blackburns
5 super man rocks


B. GST (gymnastics strength training)
1 min on 1 min off
(3 sets of each exercise)
B1. Barbell row 5 reps AHAP
with feet on box - 3-5reps
B2. Shoulder bridge hold
B3. fingertip push ups 5 reps

C. 11.4

10 min AMRAP
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg/40kg)
10 Muscle-up

Evolve Barbell Thu


A. Snatch progression work
20 min Empty bar drills

Complex
Power snatch
OHS
Full snatch

Evolve barbell Sat


OH mobility focus

A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension

B. Split jerk technique

Jan 11-16

Monday



A. Warm Up

2 rounds
1 bearcrawl up and reverse
1 crab walk
10 air squats

THORACIC FLOW

B. 5 min EMOM
1 clean
1 hang clean
1 jerk (any style)

into

5 min EMOM
1 power clean
1 jerk (any style)

- in both EMOMs do not exceed 85% 1RM C&J

C. 3 x 4 on / 1 off

AMRAP
20 wall balls
20 DUs
15 box jumps

- score each round
- start from beginning

Tuesday


A. Warm Up
2 rounds
5 inch worms
10 spiderman lunges
1 length duck walk

3 x through
- 0.5-1 min rest between exercises

B1. With a barbell (add weight) Single leg RDL - 5/side

B2. Partner assissted Pull up 5-7 reps
- add weight if easy

B3. Weighted plank 25 sec

C. Intervals
MUST BE NEGATIVE SPLITS
in other words, faster/more reps every round

4 rounds
2 min on - 2 min off
Run 200m
8 T2B
Max weighted step ups

Wednesday


A. Warm Up
2 rounds
1 length of 2 walking lunges 1 airsquat
1/2 length duckwalk forward
1/2 reverse

HAMMIE FLOW

B. Back Squat
3 x 5 @ 30X1

- rest 2-3 min btw set
- 2 warm up sets before 1st working set

B2. Between sets
Banded hip flexion 30 sec hold
(on ground lyin in front of upright tie a band around ankles and hold knees to chest whilst forcing lumbr into ground)

C. Anaerobic Power

4 sets
For time:
8 squat clean thrusters @ 50/30kg

Rest as 3-4 min.
- all out efforts
- Lion 4 - 70/50kg


Thursday


A. Warm Up
6min EMOM
25 DUs
10 push ups
- 40 sec cap

Shoulder Flow

B. OHS
4 x 1 @ 22X1 + 2 @ no tempo

B2. 5 weighted blackburns

C. Partner WOD

12 min AMRAP - round for round
8 burpee box jumps
10/6 pull ups

- Monkey 4 - CTB

Friday


A. Warm Up
2 rounds
1 length emu bobs
1 length reverse crawl
1/2 length bunny hops

Hammie Flow

B. Sumo Deadlift + regular deadlift
4 x 2+2 @ 80%
Rest 20 sec btw technique transition / Rest 1min before B2.

B2. Strict Press
4 x 2 @ forehead to lockout + 2 full ROM
- pause at forehead before pressing

C. OT5min x 3
Run 400m
5 deadlifts
4 power clenas
3 Front squats
2 thrusters
1 jerk

- must be an UB set
- socre is heaviest set


Saturday


A. 2 rounds

10 dowell pass throughs
5 hind push ups
5 blackburns
5 super man rocks


B. GST (gymnastics strength training)
1 min on 1 min off
(3 sets of each exercise)
B1. Weighted ring rows (plate on chest)
with feet on box - 3-5reps
B2. Shoulder bridge hold
B3. Planche position push up hold

C. 13.4
7 min AMRAP
3-6-9-12 etc.
CJ @ 60/40kg
T2B

Evolve Barbell Thu


A. Snatch progression work
20 min Empty bar drills

Complex
Snatch
Hang snatch

Evolve barbell Sat


OH mobility focus

A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension

B. Split jerk technique