Monday
Warm Up
10m sidewards bear crawl p/s
1 min hip CARs p/s
30 sec ankle CARs p/s
5 staggered stance squats p/s
5x one and quarter jump squats
Back Squat 10min AMRAP
5 min warm up then 10 mins to accumulate as many reps as possible at 245/155, 175/110 or 115/65.
Superset with AMRAP Strict Overhand Pullups with 10kg, 5kg or BW. Scale to 2 jumping negatives.
In Wodify, Log total number of back squat reps as sets. Ie. 51 sets x 1 rep.
Metcon
For time:
Dumbbell Fran
21-15-9
Dumbbell Thrusters
22.5/15
Pullups
Cap: 10 min
Extras: Fitness
Nasal breathing bike/row 10-30mins
Extras: Muscle and Strength
RFESS holding dumbbells 4x6 p/s
Tuesday
Warm Up
20m Gymnastics Bear Walk
30 sec scap CARs
30 sec thoracic CARs
30 sec shoulder CARs p/s
5 plyo push ups
Strict Press 10 min AMRAP
5 min warm up then 10 mins to accumulate as many reps as possible at 135/85, 95/65 or 65/45lbs
Superset with AMRAP Underhand bent row with pause at belly-button 135/85, 95/65, 65/45lbs
In Wodify, Log total number of strict press reps as sets. Ie. 51 sets x 1 rep.
Metcon
15min AMRAP in pairs.
Break work up however
100 Wall Balls 20/14 (Rx+ 30/20)
100 Power Cleans 115/75
100 Burpees to target
Extras: Muscle and Strength
4x6 Decline DB Chest Press or Strict Ring Dip (add weight if possible)
3x10 Wall Angels
3x8 DB Rear Delt Fly
3x16 (8 p/s) alternating hammer curl
3x8 DB wrist extension
Stretch
wrist extensions 2 min static into 3x10sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Wednesday
Warm Up
Wrist CARs
then
Animal Flow
Romanian Deadlift 10 min AMRAP
5 min warm up then 10 mins to accumulate as many reps as possible at 195/135, 155/95 or 115/65lbs
Superset with AMRAP Barbell Back Rack alternating Reverse Lunges 155/95, 115/75 or 85/55
In Wodify, Log total number of RDL reps as sets. Ie. 51 sets x 1 rep.
Metcon
16 min E2MOM
1: 40/30 cal schwinn, 30/20 cal assault/row (1min45 cap)
2: 10 Dual KB Sumo deadlift + 30m Farmers Carry
3: 16 SB Bear-hug lateral box step over (no higher than 20 inch)
4: 20 SA DB STOH (5R, 5L, 5R, 5L)
AHAP = As heavy as possible.
Extras: Muscle and Strength
Box Hamstring curl with rings 4x6
Reverse crunch 4x15
Calf Raise onto big toe 4x15
Stretch
Hamstring 2 min static + 3x10 sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Thursday
Warm Up
Thoracic Flow
Gymnastics
10 min kipping CTB Pullups Skill workshop.
Advanced perform 3-8 CTB every 30sec for 5 mins.
Metcon
3min on 1 min off for 6 rounds
1: 40/30 Bike/Row cals into AMRAP Ring Rows
2: 400m run into AMRAP Strict TTB
3: 200 DUs into AMRAP SHSPU
Scale to strict leg/knees to 90, and box/pike HSPU
Midline
10x10sec on:10sec off Hollow hold/rock
Stretch
Kneeling shoulder extension 2min static + 3x10sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Friday
Warm Up
20m Lizard
1 min quadroped hip CARs p/s
5x1 broad jump then empty barbell warm up
Front Squat 10 min AMRAP from floor
5 min warm up then 10 mins to accumulate as many reps as possible at 185/120, 135/95, 95/
Superset with AMRAP Ring Pull-up
In Wodify, Log total number of strict press reps as sets. Ie. 51 sets x 1 rep.
Metcon
12min AMRAP in pairs. Round for round.
6 Burpees
6 Dual DB Power Clean
6 Dual DB Walking Lunge
6 Dual DB Alternating Thruster
Extras: Fitness
10-30min nasal breathing bike/row/run
Extras: Muscle and Strength
Calf Raise on big toe 4x15
Dual KB Seated Shine Raise 3x8
Stretch
Twisted lizard 2 min static + 3x10 sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Saturday
Warm Up
Animal Flow
then
Empty Barbell Warm Up
Snatch
15 mins to build to heavy 3-position snatch
Metcon
For time:
3 rounds
100 DUs
40 KB Swing 24/16
20 TTB
Rx+ 32/24
Cap: 15 min
Stretch
Kneeling shoulder flexion 2 min static + 3x10sec PAILs/RAILs/Relax
Prehab and Posture
Full Body CARs
Farm Fit
Warm Up
30 sec ankle CARs p/s
10 spiderman + t-rotation passing through downdog
Lean against wall practise heel to hammy
Metcon
20min AMRAP
400m run
20 KB Swing 24/16 (Rx+ 32/24)
10 Dual DB Push Press with pause OH
10 Ring Row
Extras: Muscle and Strength
4x6 Dual DB Z-Press
3x10 Wall Angels
3x8 DB Rear Delt Fly
3x8 dual DB tricep rollback
3x8 DB wrist extension
Prehab and Posture
Full Body CARs
Endurance
Warm Up
Hip Flow
10 downdog to divebomber
warm up ankles/calves
warm up specific metcon skills
Metcon
Alactic Power Intervals
10 second airbike sprint OT2.5 mins for 6 sets.
then
20 min AMRAP nasal breathing
400m run
20 alternating box step ups bodyweight
10 burpees
20 wall balls 20/14
Weightlifting 1
Warm Up
30 sec p/s shoulder CARs
30 sec p/s hip CARs
then
empty barbell snatch warm up
Snatch
2 Snatch lift off+ 1 squat snatch with pause at knee
Hang Power Clean and Jerk
3 reps OTM for 10 mins
Weightlifting 2
Warm Up
30 sec shoulder
CARs p/s
30 sec hip CARs p/s
then
empty barbell overhead warm up
Split Jerk
3x3
Power Snatch
3 reps OTM for 10 mins