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 2
Superset archer Ring Row 5x16 (8p/s)
20 min cap here.
Metcon
For time
Dumbbell DT variation
12 Dual DB Deadlifts 22.5/15
9 Hang Squat Clean
6 STOH
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
5 Hang Power Clean and Jerk 95/65 (Rx+ 115/75)
10 Burpees to target
5-15 CTB/SHSPU (alternate exercise each round)
Pick a weight that allows you to go unbroken on the HCJ.
Scale SHSPU to bnox/pike HSPU.
You should perform 3 rounds of CTB and 3 rounds of HSPU
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 staggered-stance Snatch-grip RDLs p/s
10 sumo good-morning
Sumo Deadlift
5 reps OT3 min for 3 sets.
stop 1 inch from floor every rep (do not touch 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: Sandbag bear-hug carry. AHAP.
2: Dual DB by side lateral box step-over. AHAP.
3: SA KB Snatch (sub for SA KB Hang CJ or KB Swing). AHAP.
AHAP = As heavy as possible.
Box no higher than 20 inch.
Cool Down
Pigeon
Thursday
Warm Up
20m gymnastics bear-crawl
then 30sec wrist CAR/s p/s
Gymnastics
10 min workshop on WF HS Hold or HS kicks with partner.
Advanced perfom 5 mins of freestanding HS hold attempts with partner.
Metcon
18 min E2MOM
1: 40/30 cal schwinn. 30/20 cal row/assault.
2: 20-30 Box Jumps
3: (1-5 Ring MUs or 5-15 Kipping Ring Dips or 5-15 Push-ups) + 5-15 TTB
Midline
SL Glute bridge isometric 2x30sec p/s with 30 sec rest between.
Friday
Warm Up
Animal Flow
then
Empty barbell warm up then put barbells away
Metcon
20min AMRAP
10-20-30-40-etc
Burpees
Wall Balls
SA DB Hang Clean Jerk (alt sets of 5)
at end of 20 min AMRAP go straight into 15 mins to build to heavy triple hang squat clean until 35:00 on clock
Cool Down
Pretzel
Saturday
Warm Up
Game: 5 vs 5. Goal is for team of 5 to use team work to tag an opposition player with a wall ball eliminating all the opposition players 1 by 1.
2 rounds:
10 twisting bear
10 static spiderman lunge
Overhead Squat
Complex: Clean and jerk to back rack into 5 narrow pause OHS
15 mins to build to quality.
Metcon
For time
50-40-30-20-10 DUs
20-20-20-20-20 KB Swing 24/16
5-5-5-5-5 Bar MUs
Cap: 15 min
Scale to jumping bar MUs
Cool-Down
Hammy floss
Farm Fit
Warm Up
30 sec ankle CARs p/s
Lean against wall practise heel to hammy
10 spiderman + t-rotation passing through downdog
Metcon
20 min AMRAP
Run 200m
5 Dual KB sumo deadlift
5 Dual KB hang Power Clean
10 Dual KB alternating thruster
Endurance
Warm Up
30 sec ankle CARs p/s
Lean against wall practise heel to hammy
10 spiderman + t-rotation passing through downdog
Metcon
30min
10 rounds of 90 secs on:90 secs off
30 DUs
15 wall balls 20/14
10 SA DB Hang Snatch (5R,5L)
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 2. Build to 3x3
Power Clean
Barbell Cycling
20 DUs + 8 Power clean
Rest 2 mins
40 DUs + 6 Power clean
Rest 2 mins
60 DUs + 4 power clean
Rest 2 mins
80 DUs + 2 power clean
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
1 Push Press + 1 split jerk
Hang Power Snatch
Barbell Cycling
20 DUs + 8 Hang
Power Snatch
Rest 2 mins 40 DUs + 6 Hang
Power Snatch
Rest 2 mins
60 DUs + 4 Hang