Wednesday
Warm Up
30m walking lunges
2x4 alternating jumping lunges
2x10 empty barbell sumo deadlift with band pulling away
Sumo Deadlift 3x12, Free Tempo
Superset 5x12 ring chin-ups (underhand grip, add rep from 2 week's ago)
Metcon
15 min EMOM
1: 5 SB Clean and Jerk
2: 10 Dual DB Front Rack Walking Lunge
3: 8 p/s SA KB Row with hand on box
Score is weight for each object.
Start on different stations and stagger heats 30sec apart if needed.
Cool Down
Twisted Lizard
Thursday
Warm Up
2 rounds:
10-20 Pike leg lifts
5 scap pullups
10 kip swings
10 Pike HSPU
5 Push Ups
then
2 min wrist extension stretch + PAILs/RAILs to hep with handstand
Gymnastics
10 mins to practise freestanding HS hold with partner spot
Metcon
20 min E2MOM
1: 40/30 schwinn, 30/20 assault/row
2: 2 min AMRAP: 5 KHSPU, 5 CTB
3: 100-200 DUs (200-400 singles)
4: 2 min AMRAP: 10 HR Push Ups, 10 TTB
5: Rest
Rx+ replace KHSPU with SHSPU
Rx+ replace CTB with Ring MU
Scale replace KHSPU with Pike HSPU
Scale replace CTB with Ring Row
Cool Down
Thread the needle
Friday
Warm Up
10 alternating spiderman lunge passing through bottom of squat
30 sec wrist extension stretch
5 kneeling jump
Clean
Perfom 1 set every 2 minutes for 5 sets
1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat
Easier complex before we ramp back up next cycle.
Metcon
20 min AMRAP
At 0:00, 5:00, 10:00, 15:00
Run 400m
In remaining time AMRAP
15 KB Swing 24/16 (Rx+ 32/24)
15 Wall Ball 20/14 (Rx+ 30/20)
Cool Down
Seated cross-shin or full-lotus
Saturday
Warm Up
Game: Knee tag in bear crawl position
then
2 rounds:
10 (5p/s) twisting bear
10 squat to stand
then
Empty barbell snatch warm up
Snatch
3 quality sets of 3 position snatch.
15 min cap here (including warm up sets)
Metcon
For time
21-18-15-12-9-6-3
Alt DB Snatch 22.5/15
Burpee
Cap: 15 min
Farm Fit
Warm Up
10m toe walking
10m heel walking
10m outside foot walking
10m inside foot walking
10sec bunny hops
10 strict burpee
Metcon
20 min E2MOM
1: Schwinn 20/15 cal or Row 15/10 cal
2: 12 (6 p/s) SA DB OH Walking Lunge
3: 5-10 SB Thruster
4: 3-5 Strict Pull up into 5-10 Ring Row
5: Rest
Farm Strength
Warm Up
2 sets with empty barbell:
10 landmine row p/s
10 OH Walking Lunge
Farm Strength
a: 3 sets p/s of 8 SA BB Bench Press
b: 2x10 p/s heavy SA DB OH Walking Lunge
c: Underhand yates row 3x9