Monday
Warm Up
20m Lizard crawl
1 min hip CARs p/s
30 sec ankle CARs p/s
5 kneeling jump into squat jump
Back Squat in at least 5 sets, build to a heavy 4
Superset archer Ring Row 5x12 (6p/s)
20 min cap here.
Metcon
OT3min for 4 sets
Schwinn 10-25cal, Assault/Row 10-20 cal (45sec cap)
10 Dual DB Box Step Over 22.5/15 (no higher than 20 inch box)
10 Dual DB Hang Squat Clean
Cap 45sec on bike/row
Stagger wavers 1 min apart
Cool Down
Spiderman + foot lift-offs
Tuesday
Warm Up
Animal Flow
then
Warm Up Barbell and Metcon Skills
Metcon
40 min
2 min on: 2 min off for 10 rounds
Buy in each interval with
5 Barbell Power Clean 115/75 (Rx+ 135/95)
into AMRAP
15 Wall Balls 20/14
5 CTB
Start from the beginning each round. Try for negative splits, ie. an extra rep each round.
Cool Down
Thread the needle
Wednesday
Warm Up
5 Inchworm
then
10 SL Snatch-grip RDLs p/s
10 sumo good-morning
Sumo Deadlift
4 reps OT2min for 4 sets.
Pause just below knee for 1 second on way up then 2 second negative and reset on floor.
Build in weight.
Spend only 15 mins here including warm up.
Metcon
In pairs
15min. 3 mins on each station. Only once. Any order
1) Run 400m together
2) 20-40 alt SB clean + push press
3) 40-60 Dual DB Front Rack Walking Lunge
4) Bike 40-80 cals
5) 30-90 Dual KB Hang Snatch (sub for KB Swing)
Break most exercises up however.
Cool Down
Pigeon
Thursday
Warm Up
20m gymnastics bear-crawl
then
30sec wrist CAR/s p/s
Gymnastics
10 min workshop on Pistol Squat progressions
Advanced perform 5 min every 30 seconds 2-8 alt Pistols.
Metcon
For time
Buy in: 200 DUs
then 3 rounds:
15 TTB
10 Ring Dips
then buy out 200 DUs
Scale Ring Dips to Push Ups
Midline
3 sets of 2 dragonfly or slow reverse crunch negative
Friday
Warm Up
Animal Flow
then
Empty barbell warm up
Metcon
30 min
90 sec on:90sec off for 10 rounds
Buy in each interval with 1 Squat Clean + 1 Hang Power Clean
into AMRAP
10 burpees
10 (5 p/s) SA DB Snatch
Start from the beginning each round. Try for negative splits, ie. an extra rep each round.
Cool Down
Pretzel
Saturday
Warm Up
Game: Hand slaps
then
2 rounds:
10 twisting bear
10 static spiderman lunge
Snatch
Complex: Hang Squat Snatch + Power Snatch + OHS
15 mins to build to quality heavy.
Metcon
For time
Run 1km
then 3 rounds:
20 KB Swing 24/16 (Rx+ 32/24)
10 SHSPU Scale to pike HSPU
Cap: 15 min
Cool-Down
Hammy floss
Farm Fit
Warm Up
5m toe walking
5m heel walking
5m outside foot walking
5m inside foot walking
5m internally rotated walking
5m externally rotated walking
10 backwards arm swings
10 walking lunge + high knee onto toe
10m A-Skips
Metcon
24min
OT2min for 4 rounds
1) Run 400m
2) 10 Dual DB Floor Press + 10 alt renegade rows
3) 20 (5R, 5L etc) SA KB Thruster
Endurance
Warm Up
2 rounds:
10m walking lunge into high knee on toe
10 sec bunny hops
10 double arm backwards arm swings
10m A-Skip
Metcon
30 min Nasal breathing cardiac output. Change stations every 2 mins Row/Bike
HR Burpee
KB Swing
DU
HR Burpee
Weightlifting 1
Warm Up
10m spiderman crawl + T-Rotation
then 2 rounds:
StrongFit shoulder openers
StrongFit Bicep Openers
then
empty barbell snatch Warm Up
Snatch
Tall Snatch build to 3x3
Push Jerk
Barbell Cycling
2 Bar facing burpee + 8 Push Jerk
Rest 2 mins
4 bar facing burpee + 6 Push jerk
Rest 2 mins
6 bar facing burpee + 4 push jerk
Rest 2 mins
8 bar facing burpee + 2 push jerk
Heavier each set.
Weightlifting 2
Warm Up
10m Lizard Crawl
then 2 rounds:
StrongFit shoulder Openers
StrongFit Bicep Openers
then
Empty Barbell Split Jerk warm up
Split Jerk
Complex. 3 jerk drives + 1 split jerk
Hang Power Snatch
Barbell Cycling
2 Bar facing burpee + 8 Hang Power Snatch
Rest 2 mins
4 bar facing burpee + 6 Hang Power Snatch
Rest 2 mins
6 bar facing burpee + 4 Hang Power Snatch
Rest 2 mins
8 bar facing burpee + 2 hang power snatch
Heavier each set.