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