Monday
Tempo Back Squats with reverse KB stability press and walks
A. Warm up
2 rounds
30 sec bear crawl
30 sec inchworm
1 min DU practice
into
Hammie Flow
B. Back squat OT3min
3 x 5 @ 55X3
into
B2. 5 KB press from lunge AHAP
Notes: right foot back = right arm press
C. 7 min AMRAP
DB farmers walk for distance
OTmin 4 DB burpee
into
3 min AMRAP
T2B
Monkey Level 4-5 - T2B into Bar MU complex
- score is T2B and 10m lengths
Tuesday
A. Warm Up
3 rounds
5 burpees
6 lunges
30 sec hanging
into
Shoulder flow
B. Jerk complex - 5 sets
Heavy front rack jerk walk out dip hold
100% of 1RM for 10 sec hold
rest 30 sec (change weights)
into
3 push jerks with 2 sec pause in dip and catch @ 60-70% 1RM
C. EMOM for 14 min
(45 on / 15 off)
odd - max distance FR KB carry heaviest possible
even - max pull ups or ring row, Monkey Level 4-5 Max CTB
Wednesday
A. Warm Up
2 rounds
20 banded good mornings
10 OHS with band
into
Mostability flow
B. Power clean complex
OTM for 10 min at 70% 1RM power clean
odd - 1 clean dead lift @ 8080
even - 2 TnG Power cleans
C. 3 rounds
2 min max distance row
1 min rest
2 min max burpees or level 3 monkey max HSPU, level 4 strict HSPU
1 min rest
D. Accumulate 2 min hanging before class is over
Thursday
A. Warm Up
50 walking lunges
every 10 reps perform 1 inch worm
into
Hammie Flow
B. OTM 3 min
Deadlift 3 x 5 with 5 sec pause at knee on way up and way down
into
B2. 5-10 hamstring curls/side on rings and box
C. 4 rounds
1 min - wall walks
1 min - wall ball
1 min - DB alt muscle snatch
- aim to get same reps every round
Friday
A. Warm Up
15 strict burpees
into
2 rounds of
Wrist flow
with 30 sec plank, 5 finger push ups
B. 40 min EMOM - Level 1-3
1st min - Row or airbike 45 sec @ 70% effort (sustainable pace)
2nd min - 5 thrusters @ 45/30 95/65
3rd min - 20 DU’s 5 T2B
4th min - rest
B2. 40 min EMOM - Level 4-5
1st min - Row or airbike 45 sec @ 70% effort (sustainable pace)
2nd min - 3 squat clean thrusters @ 70/45 155/100
3rd min - 40 DU’s 2-4 ring MU
4th min - rest
Saturday
A. Warm up thoroughly
B. Rope climb Skill practice
5 min prac locks
EMOM 5 min 1 climb
with
HS hold skill practice
10 min in pairs
C. Team workout in pairs
60 DU each - 1 person at a time
Row 1200m (can only transition once)
60 burpee over the box jumps @ 20 inch
600m run together
20 T2B
10 wall balls to 11ft
15 T2B
15 wall balls to 10ft
10 T2B
20 WB to 9ft
EVOLVE Barbell Thu
OTM 2 min
A. 3 pos snatch pull
5 x 1 AHAP
A2. Hi hang snatch
5 x 2 @ 60-70%
B. Front squat 5 x 1 @ 70% for speed with 5 sec pause in bottom
- long rest
3x
C1. 10 BTN Snatch grip press - rest as needed
C2. 10 RDL @ 60/40kg @ 2020 or 3030 or 4040 to depending on how heavy it is for you.
EVOLVE Barbell Sat
A. Snatch OT2min x 10 reps @ 70-80%
B. Snatch Pull 3 x 3 @ 90-100% 1RM
C. 30 min
Split jerk drills
- split press
- hover split
- dips