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 3
Superset archer Ring Row 5x14 (7p/s)
20 min cap here.
Metcon
For time
40 SA DB Snatch 22.5/15 (Rx+ 32.5/20)
30 Burpees
20 SA DB Snatch
10 Burpees
Cap: 10 min
Cool Down
Spiderman + foot lift-offs
Tuesday
Warm Up
Animal Flow
then
Warm Up Barbell and Metcon Skills
Metcon
Every 5 min for 30 min (6 rounds)
Run 400m
10 Barbell Thrusters 95/65 (Rx+ 115/75)
20 KB Swing 24/16 (Rx+ 32/24)
15 CTB/TTB (alternate exercise each round)
Pick a weight that allows you to go unbroken on the thrusters and KB swing.
You should perform 3 rounds of CTB and 3 rounds of TTB.
Stagger second wave 2 mins later if need be.
Bondi can substitute run for 40/30 cal row/bike if necessary.
Cool Down
Thread the needle
Wednesday
Warm Up
5 Inchworm
then
10 SL Snatch-grip RDLs p/s
10 sumo good-morning
Sumo Deadlift
5 reps OT3 min for 3 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
Team Grunt Work. 5 min AMRAP on each station in teams of 2-3.
1: Devils Press. AHAP.
2: SB Clean to shoulder. AHAP.
3: KB SA OHS or KB SA Thruster. AHAP.
AHAP = As heavy as possible.
Devils Press = Dual DB Burpee + Dual DB Hang Snatch
Cool Down
Pigeon
Thursday
Warm Up
20m gymnastics bear-crawl
then 30sec wrist CAR/s p/s
Gymnastics
10 min workshop on KHSPU progressions
Advanced perform 5 min every minute 2-6 KHSPU. Add deficit if possible.
Metcon
18 min E2MOM
1: 40/30 cal schwinn. 30/20 cal row/assault.
2: 50-200 DUs
3: 5-15 Bar MUs
Scale to jumping bar MUs.
If you don't have DUs, have 1 attempt at the start of each interval, then go to singles.
Midline
Bicycle crunch 3 sets of 30 secs on: 30 secs off
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
3 Hang Squat Clean
into AMRAP
10 Dual DB by side Reverse Lunge 22.5/15
6 Dual DB Push Press
Start from the beginning each round.
Try for negative splits, ie. an extra rep each round.
Cool Down
Pretzel
Saturday
Warm Up
Game: 40 (20 p/s) Side to side footy passes with wall balls.
then
2 rounds:
10 twisting bear
10 static spiderman lunge
Overhead Squat
Complex: Clean and jerk to back rack into 10 narrow OHS
15 mins to build to quality.
Metcon
For time
Buy in 50 HR Burpees
into
30-20-10
SA KB Hang Clean and Jerk 24/16 (Rx+ 32/24) (alt sets of 5)
CTB
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
20 min AMRAP
400m run
50m Dual KB Farmers Carry
5 SB Push Press with pause overhead
10 mixed-grip pullups
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
Box Step up. Add weight if necessary.
Wall Balls
DU
SA DB Hang Snatch (5R, 5L etc)
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
Position 1. Build to 3x2
Hang Power Clean and 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
2 Push Press + 1 split jerk
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