Monday
A. Warm up
2 rounds
10 hollow rocks
10 archrocks
10 steps duckwalk hands on head
into
Hammie Flow
B. Back squat OT3min
3 x 1 @ 33X1 into 4 fast reps
into
B2. 5 windmill press AHAP - https://www.youtube.com/watch?v=R_A4q50xZpU
C. 40 on 20 off x 12
30-20-10
Alternating hang KB Snatches @ 24/16kg
Wall balls
DUs
- score is total rounds
D. Accessory Project
Powell raise
8/side @ 3010
Tuesday
A. Warm Up
2 rounds
10 goblet squats
5 clean and press/side
into
mostability flow
B. Ring work
OTmin for 10 min
Monkey 1-2
odd - 5-20 sec Top of ring hold or eccentrics
even - 5-20 sec chest to ring hold or ring row
Monkey 3
1-2 pull ups into 1-5 ring dips
- add weight if 2+5 is easy
Monkey 4-5
1 CTring pull up
2 MU
3 ring dips
C. 4 rounds
90 sec - max box jump step down
Monkey level 4 30 inch box jump
30 sec rest
90 sec max CJ @ 60/40 135/95
Lion 4 85/50kg
30 sec rest
D. Accessory Project
3 x 8 weighted dowell pass through, floor facing
Wednesday
A. Warm Up
2 rounds
10 ball slams
10 rotational slams - 5 each side
5 goblet squat thruster
into
Shoulder flow
B. Power clean complex
OTM for 10 min
1 clean dead lift @ 50X0 into 1 clean AHAP
C. 12 min AMRAP
Run 200m/ Row 200m/ airbike 1 min
5 DB Muscle snatches into 5 push press into 5 reverse lunges on one side then swap @ 32/25
10 Jumping squats with the DB
- score is rounds
D. Accessory project
Accumulate 3 min hanging
Thursday
A. Warm Up
50 walking lunges
every 10 reps perform 1 inch worm
into
Hammie Flow
B. OTM 3 min
3 sets 5-10 Strict HSPU
Monkey level 4 add deficit
or
Seated DB Z press if no HSPU
into
B2. 5-10 hamstring curls/side on rings and box
C. Calorie/metre Sprints
4 sets
30 sec for distance
45 sec for distance
60 sec for distance
75 sec for distance
- score is total distance
Friday
A. Warm Up
15 strict burpees
into
2 rounds of
Wrist flow
with 30 sec plank, 5 finger push ups
400m run with one KB (any style) 32/24
Score 1
OT the 5 min mark
10 min AMRAP
9 KB Swing 32/23
6 Goblet Walking Lunge
3 Burpee MU/CTB/Burpee to target
Score 2
OT 15 min mark
400m run with wall ball
Score 3
OT 20 min mark
10 min AMRAP
9 Wall Balls
6 HSPU/push ups
3 strict or kipping Pull-Ups with wall ball between legs
Score 4
OT 30 min mark
400m run
Score 5 GO FOR GOLD!
Sat
A. Warm Up
2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls
B. Team Linda
in pairs or 3’s
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
EVOLVE Barbell
A.
10 reps Snatch with 5 sec pause at knee on way up
A2. Deficit Snatch Pull 5 x 2
B. Power clean - for speed
3 x 2 @ 70%
3 x 1 @ 80%
3x
C1. 5 weighted pull ups into 10 DB press
C2. 20 DB flyes
EVOLVE BARBELL
A. Snatch Balance into 1 OHS
A2. Hi hang snatch
C. 30 min
Split jerk build to a max from the rack