Monday
2 rounds
5 wide squats
5 regular
5 narrow
into
Thoracic Flow
A. Barbell complex
5 sets going OT2min
1 clean
2 Hang clean
3 Front squats
1 Push Jerk
B1. Single Arm DB Row @ 2011 5 x 10 reps/side - Rest 60 sec into B2
B2. Deficit Push Ups @ 2020 5 x 10-12 reps - Rest 90sec before B1.
C. Conditioning
5 min on / 1 min off
8 burpee box jumps
20 KB or DB Push press
30 DU’s
pick up where you left off
Tuesday
Warm Up
2 rounds
20 walking lunges
10 spider man lunges
5 Bodyweight single leg deadlift into lunge per side
into
Hip Flow
A. Back Squat @ 31X1 3 x 5 - Rest 2-3 min
B1. Ring FLR/Plank or Plank on floor 4 x 30-60 sec
B2. Hang from bar 4 x 30-60 sec
Notes: if you can alternate hands to single arm hang for 5-10 secs
C. Conditioning
2 min on / 1 min off x 4
8 OHS @ 40/20kg
16 DB Snatches @ 32/25kg
pick up where you left off
Wednesday
3 rounds
1 length spiderman crawl (up and back)
3 burpee into air squat with arms over head
A1. CGBP @ 31X1 5 x 7-8 reps - Rest 90 sec into
A2. Single arm DB row @ 2020 5 x 4-5 reps - Rest 60 sec
B. EMOM for 30 mins
10-12 pistols or a scaled variation, must be to a low box, no free standing pistols or scale to narrow stance squats
10-30 sec chin over bar hold
10-15 sec top of ring hold into bottom of ring hold (10-15 sec), scale to top of push u on rings bottom of push up on rings
Thursday
Warm Up
20 shuttles
(arm circles forward and back, side to side stepping, grapevine etc.)
into
Thoracic Flow
start an empty bar warm up making sure people mark power positions
A. 20 min OT2min
Elements - 3 hang clean into 3 push jerks, pausing for 1-2 sec in each power position
Base-T1 - Hang Power Snatch 5x5 , 3x3 , 2x2 (all reps light and must be TnG)
T2 - Power snatch - 5x5, 3x3, 2x2
Notes: Last rep on each set is a full snatch
2 mins rest
B. 20 min OT2 min
Elements - 3 BTN Snatch grip jerks into 3 OHS, pausing for 1-2 sec in each power position
Base - T1 - Power clean 5x5 into Push Jerk 5x5
T2 - Power clean 6x5, 4x3
All reps TnG.
Friday
Warm up with light KB
2 rounds
5 SLDL
5 OH Reverse lunge/side
5 single arm row/side
5 clean and press /side
A. Romanian deadlift (RDL) @ 3010 5 x 7-8 - rest 2 min btw sets
B. Good morning @ 2111 2 x 15 - rest 2 min btw sets
C. Lactic Conditioning
1 on / 3 off x 3-4
5 burpees AFAP
Max UB DB Thrusters @ 20/10kg
this should be VERY HARD effort and need to warrant a 3 min rest, if not you need to either go harder or decrease rest time if you cannot reach the desired intensity.
Sat
A. Warm Up
2 rounds in pairs
20 ball slams
20 seated medball chest throws
20 ball thruster pass offs
B. Skill Work
5 rounds
Gymnastics Totem 2+
1 min: 12-18 T2B
1 min rest
1 min: 8-14 Kipping HSPU
1 min rest
Gymnastics Elements & Base
5 rounds
1 min: Push Up @ 30X1 8-12 reps
1 min rest
1 min: 5-12 toes to ring
1 min rest
Gymnastics BASE - totem 1
1 min: 4-6 False grip Pull ups on rings
1 min rest
1 min: 2-5 HSPU eccentrics
1 min rest
C. Conditioning
In Pairs
1 min max cleans @ 60/40kg
into
1 min max S2OH @ 60/40kg
2 min “ "
3 min “ "
4 min “ "