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 5,5,5+ at 60,70,80%
Spend 15-20 mins here
Metcon
5 rounds For Time OT3min
20/15 cal schwinn, 15/10 cal assault, 15/10 cal row
10 Dual DB by side step Over (any style)
15 Wall Ball 20/14 (Rx+ 30/20)
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 5,5,5+ at 60,70,80%
Superset Landmine Row 8 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
2 Hang Power Clean
Metcon
15 min EMOM
1: 10 Hang Power Clean 95/65 (Rx+ 115/75)
2: 6 Dual KB Push Press
3: 10 Deficit Push Ups + 10 Ring Rows
Score is heaviest KB weight
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 5,5,5+ at 60,70,80%
Metcon
For time:
50 Dual DB front rack alternating reverse lunge 22.5/15
40 SA DB alternating snatch
30 Dual DB front squat
20 SA DB alternating snatch
10 Dual DB alternating thruster
Cap: 15 min
Cool Down
2 min p/s pigeon
Thursday
Warm Up
10 long inchworm
then
10 sec hang
10 scap pullups
15 kip swings
2 min p/s gentle wrist extension
Metcon
30 min EMOM
1: 30-50 DUs or 60-100 singles
2: 1-5 SHSPU + 5-10 KHSPU
3: 1-5 Strict Pullups + 5-10 Kipping CTB
3: 4: 1-5 Strict Ring Dip + 10 Kipping Ring Dips
4: 1-3 Strict TTB into 5-10 Kipping TTB
5: 10 alternating SLOW pistols
6: Rest
Scale HSPU to box/pike HSPU
Scale pullups to negatives into jumping pullups
Butterfly pullups not allowed
Scale Dip to Ring Push up
Scale pistols to SLOW lateral box step down
Midline
Straddle leg lifts 3 sets of 5-15
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: 10 Burpee Box Jumps 24/20
3: 3 Squat Cleans 4: Rest
Score is heaviest weight lifted
Cool Down
2 min seated saddle
Saturday
Warm Up
Game: Guys and girls arm wrestle knock out tournament
then
2 rounds:
10 downdog to divebomber
10 spiderman lunge + rotation passing through squat
Snatch
3 reps from position 1, every second minute for 5 sets
Metcon
21-18-15-12-9-6-3
SA DB Hang CJ 22.5/15 (alt sets of 3)
7-6-5-4-3-2-1
Bar Muscle Up
Scale to jumping bar muscle up
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
5 rounds:
2 min on, 2 min off
Run 200m. Row 200/15, Schwinn 20/15
into AMRAP
SA DB OH Walking Lunge (change arm anytime)
Farm Strength
Warm Up
2 sets with empty barbell:
10 landmine row p/s
10 OH Walking Lunge
Farm Strength
a: 3 heavy sets of 10 steps front rack walking lunge
b: In pairs indoors: 3 sets of 20m wheelbarrow carry
c: SA DB Chinese Row 3x8 p/s