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
20min
At 0:00 and 10:00 perform 1km run
in other time AMRAP
15 HSPU (Rx+ SHSPU, Scale to Pike HSPU)
15 TTB (Rx+ 5 Ring MU)
15 HR Burpees
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 Power Clean + 6 Front Squat (no pause)
Metcon
20 min EMOM
1: Schwinn 20/15 cal, assault/row 15/10 cal
2: 30-80 DUs
3: 12 Pistols (Scale to high box step ups)
4: 15 Wall Balls (Rx+ heavy wall ball)
5: Rest
Cool Down
Seated cross-shin or full-lotus
Saturday
Warm Up
Game: Pizza Box Game
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
50 SA DB Clean and Jerk 22.5/15 (Rx+ 32.5/15) (5R, 5L etc)
then 3 rounds of
10 CTB
10 DB facing burpee
Cap: 15 min
Scale pistols to high box step ups
Cool Down
Half seated frog