Monday
Warm Up
30m Travelling Spiderman Lunge + rotation
then
5 slow reps of each:
Airsquat
Sumo squat
Narrow squat
Right foot forward staggered squat
Left foot forward staggered squat
Squat to Stand
Squat jumps
Back Squat 5,3,1+ at 70,80,90%
Superset during first 3 warm up sets: 5 Front Box Step Down p/s
Spend 15-20 mins here
Metcon
5 rounds For Time OT3min
20/15 cal schwinn, 15/10 cal assault, 15/10 cal row
15 KB Swing 32/24
6 alternating Dual DB FR Step Ups 22.5/15 (no higher than 20 inch box)
Each Round should be challenging but unbroken.
Score is slowest round time
Cool Down
2 min p/s twisted lizard
Tuesday
Warm Up
30m gymnastics bear walk
then
20 seconds front support
20 seconds right hand side plank
20 seconds rear support
20 seconds left hand side plank
then
30 seconds S-Waves
Push Jerk 5,3,1+ at 70,80,90%
Superset Landmine Row 10 p/s
Spend 15-20 mins here
Barbell Warm Up
2 Roll throughs
2 Roll through plus shrug
2 Clean Lift-offs
2 Muscle Clean
2 Tall Power Clean
5 Push Jerk TNG
Metcon
15 min EMOM
1: 5 Push Jerk (115/75, Rx+ 135/95) + 10 Dual DB Floor Press (22.5/15, Rx+ 32.5/20)
2: 5-10 HR Burpee Box Jumps 24/20
3: 15 Ring Row
Score is lowest round of burpee box jumps
Cool Down
2 min seated shoulder extension
Wednesday
Warm Up
30m walking drinking bird
then
20 second elbow front plank
20 sec hollow hold
20 sec glute bridge walks
Deadlift 5,3,1+ at 70,80,90%
Metcon
For time:
4 rounds:
20 SA DB hang snatch (5R, 5L etc) 22.5/15
20 DB alternating reverse lunge (hold any way)
20 SA DB Thruster (5R, 5L etc)
Cap: 15 min
Rx+ replace Thruster with 10 SA DB OHS (5R, RL)
Cool Down
2 min p/s twisted lizard
Thursday
Warm Up
10 long inchworm
then
10 sec hang
10 scap pullups
15 kip swings
2 min p/s gentle wrist extension
Gymnastics Endurance
28 min EMOM
1: 30-50 DUs or 60-100 singles
2: WF HS shoulder taps (Rx+ 5m HS Walk)
3: 1-3 Wtd Strict MU + 1-3 Strict MU + 1-3 Kipping Muscle up
4: 5-20sec L-Sit Hold
5: Rest
Scale MU to Ring Kip Swings + Ring Dip Hold/Ring Push-Up
Midline
Elbow Front Plank with leg lift (Rx+ lift opposite arm too)
3 sets of 30 seconds (change side at 15 sec mark)
Friday
Warm Up
6 reps (3 p/s) 5-point lunge
Barbell Warm Up
2 Roll throughs
2 Roll through plus shrug
2 Clean Lift-offs
2 Muscle Clean
2 Tall Power Clean
2 Squat Clean
Metcon
32 min EMOM
1: 20/15 cal schwinn, 15/10 cal assault/row
2: 1 Squat Clean
3: 10 alternating Pistols (or high box step-ups)
4: Rest
Score is heaviest weight lifted
Cool Down
2 min seated saddle
Saturday
Warm Up
Game: 60 partner wall balls side by side
then
2 rounds:
10 downdog to divebomber
10 spiderman lunge + rotation passing through squat
Snatch
1 rep from position 1, every minute for 10 sets
Metcon
21-15-9
Heavy alternating SA DB Snatch 32.5/15
Burpee to target
SA DB STOH (3R, 3L etc)
TTB
Cap: 15 min
Cool Down
1 min p/s thread the needle
Farm Fit
Warm Up
10m toe walking
10m heel walking
10m outside foot walking
10m inside foot walking
10sec bunny hops
10 strict burpee
Metcon
3 rounds: 6 min on, 1 min off
Run 600m. Row 600/400, Schwinn 60/40
into AMRAP
10 Devils Press (Dual DB Burpee plus ground to overhead)
20 Hip thrusts with DB on hips
10 strict knee raises
Farm Strength
Warm Up
2 sets with empty barbell:
10 landmine row p/s
10 OH Walking Lunge
Farm Strength
a: Bring Sally up Strict/Push Press with Sandbag
b: AEROBIC SQUATS with SB in bear hug. 3x8 reps with tempo 2020. 2 mins between each set
c: SA DB Chinese Row 3x10 p/s