Mon
A. Blood Flow
2 rounds (with a dowell)
10 FS
10 OHS
10 Sots press
A3. Hip Flow
B. Back Squat (start of hatch squat modified cycle)
1*5
65%
1*5 70%
1*5 75%
1*5 80%
Front squat
3 x 5 @ 65%
C. Conditioning
12 min EMOM
1 Burpee (increasing by 1 rep each minute)
Max shuttles or airbike or rowing cals
Score is shuttle sprints or cals.
Tue
A. Blood flow
2 rounds
1 bear crawl
1 length spiderman crawl
1/2 length crab walk
A3. Thoracic flow
B. Strict press
3x5 @ 65-70%
superset with
10 sec active hang into 15 ring rows - M2
1-3 strict into 8 kipping pull ups - M3
1-3 strict into 6 kipping CTB pull ups - M4
C. Team Tuesday Conditioning
In pairs
3 min Max cals
into
Max Power Cleans @ 40/25 increasing by 20kg/10kg every 3min
e.g. 0-3min 40kg /25kg
3-6 60kg/35kg
6-9 80kg/45kg
9-12 100kg/55kg
Wed
A. Blood Flow
with a light KB
3 rounds
1 min DU practice
5 KB windmills /side
5 single arm KB Swings/side
B. Deadlift
3x5 @ 70% @ 31X0
superset with
20 reps 2 arm DB/KB row
D. Conditioning
For time.
20-15-10-15-20 (80/80)
WL3+
30-20-10-20-30 (110/110)
Wall balls
KB swings @ 32/24kg
Thu
A. Blood Flow
3 rounds
1 min DU practice
3 burpee passing through air squat
4 spider man lunges w rotation
Hip flow
B. Back Squat
1*5
65%
3*5 70%
Front Squat
3x5 @ 65%
C. Conditioning
20 min EMOM
15/10 row - increasing 1 cal each round
15 burpee increasing by 1
50 DU increasing by 10 or max Singles
Rest
Fri
A. Blood flow
3 rounds
1 bear crawl
1 length spiderman crawl
1 min DU Practice
A3. Thoracic flow
B. 5 sets
10 HSPU (kipping or strict or mixed) at increasing deficits- Monkey Level 4
30 sec HS Hold into 8-10 DB Press @ 2020
Rest 2-3 min
C. 3-4 sets for max load.
8 pistols
into
2 HPC
3 HC
4 FS
Sat
A. Blood flow
3 rounds
1 bear crawl
1 length spiderman crawl
1 min DU Practice
A3. Thoracic flow
B. BTN Push press into OHS @33X1
3 sets
3+3
- rest 2 min
C. Conditioning in pairs - 25 min cap
21-15-9
Box jumps
T2B
21-15-9
Over box jumps
Pull ups
21-15-9
Burpee over box jumps
DB Man makers @ 25/15kg