Mon
A. Warm Up
2 rounds
1 length bear crawl
6 spiderman lunges
into
Hip Flow
B. Strength
B1. Back Squat @30X1 - 3x 5-6 ; Rest 90 sec before B2.
B2. RFESS @3010 - 3x 6-8/side ; Rest 90 sec before returning to B1.
Notes: http://youtu.be/i6a0MwviAXU?t=1m50s
C. Conditioning
5min on/ 1min off x 3 @ 80% aerobic
1st AMRAP
10 Burpees
15 T2B or K2E or hanging leg raise
2nd AMRAP
Run 200m
15 KB Swings @ a weight UB
Repeat 1st AMRAP (must get score +/- 5 reps)
Notes: hit this at the same pace you would hit a 10 min AMRAP of this
Tue
A. Warm Up
2 rounds
5 air squats
10 lunges forward
10 lunges back
into
FULL Thoracic Flow - https://www.youtube.com/watch?v=aWjZRqLXMR0
B. GST (Gymnastics Strength Training)
B1. DB Push Press @ 10X2 - 3 x 6-8 ; Rest 1 min before B2.
{ Elements-Base = Rx }
{ Totem 1 = Rx }
{ Totem 2+ = Rx }
Notes:
B2. Ring Support Hold - 3 x 10- 40 sec ; Rest 90 sec before B1.
{ Elements-Base = keep feet on ground if can’t do unsupported}
{ Totem 1 = rx }
{ Totem 2+ = rx }
Notes: Elbows in thumbs out.
C. Conditioning
8min on/2min off AMRAP @ 80-85% Aerobic
10 deadlifts @ 80/55kg
20 box jumps @ 24/20 - mandatory step down
30 DU's
Wed
A. Warm Up
2 rounds
10 rotational ball slams
10 Lunges with ball overhead
10 sit ups with ball
into
FULL Thoracic Flow - https://www.youtube.com/watch?v=aWjZRqLXMR0
B. Strength
B1.1 snatch balance + 4 Overhead Squat @ 20X1 ; Rest 60 sec into B2.
{ Elements: Use a dowel and plates under heels }
B2. Skin the cat 4 x 1-3 reps ; Rest 60 sec into B1.
Notes: Do just a skin the cat stretch on rings if can’t roll into Rx version. Have people spot each other.
C. Conditioning
3 min on / 1/2/3 min off x 3 (dependent on time)
Notes: 3 on/1 off into 3 on/2 off into 3 on - pick up where you left off each time
20 empty bar thrusters 20/15
10 pull ups/ 20 ring rows
5 man makers @ light weight (shouldn’t get stuck here)
Thu
A. Warm Up
Lunge Flow - https://www.youtube.com/watch?v=g_09icA11e4
Notes: Do flows 1-3 x per leg
B. Strength
B1. DB Row @2011 - 4 x 8-10 ; Rest 30 sec into
B2. Weighted dowel Pass throughs 4 x10 - Rest 90 before B1
Notes: if easy take hands close or lie on the ground face down.
C. Barbell Conditioning
On the 2 mins for 20 minutes
Elements - 3 Hang power clean into 3 push Jerks
Notes: Must pause in the power position for 2 seconds
Base-Totem 1 - PC 8-6-3-2-1 / PJ 8-6-3-2-1 (only go heavy if form is solid)
Notes: Weights should be increasing the whole time must be Touch and Go
Totem 2+ - Power Snatch 5x3 into 3x2 into 2x1
Notes: keep it TnG
Fri
A. Warm Up
2 rounds
4 Light Turkish Get Ups @ no more than 16kg
8 goblet squats
10 KB Swings
B. Leg Hypertrophy Circuit (for popping quads and hammies)
3 x through B1,2,3 - Resting 30-60 secs btw each
B1. Banded Knee Extension 15-20 reps/side
https://www.youtube.com/watch?v=5oZ9jTA1y4k
B2. Glute bridge single leg @ 3011 8-10 reps/side
B3. Single arm KB OH Lunge - 30 sec/side (12/8kg with upright posture)
C. Aerobic power
60/60 x 4-5 sets
3 Burpees
6 PC @ 50/30kg
9 air squats
Notes: move fast, +/- 3 reps each round
Sat
A. Warm Up
2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls
B. Gymnastics Skill Training
5 rounds
****Elements & Base****
1 min: 30 sec Strict K2E
1 min: Mobility
1 min: 30-40 sec superman hold on floor
1 min: Mobility
****Totem 1****
1 min: 2-4 reps side of pistol variation (rx, box, banded etc.)
1 min: Mobility
1 min: 3-10 perfect form Pull ups (no where close to failure)
1 min: Mobility
****Totem 2+****
1 min: 6-8 CTB
1 min: Mobility
1 min: 5-10 HSPU (kipping)
1 min: Mobility
C. Conditioning
In pairs (21 min Cap)
Regionals Workout - 50’s
50 reps of
Cal row
OTBJ
Deadlift 80/50
Wall ball
Ring dip/ push ups
(Back through)