Monday
A. Warm Up
2 rounds
20 sec leg swings right
20 sec left
20 sec side raise right
20 sec side raise left
Hip Flow
B. OT2min for 5 sets
Front Squat
2 reps
1 with 3 sec pause in bottom
into
1 with no tempo and 15 sec hold at top
C. 3 min EMOM
8 DB or KB thrusters @16/12kg
8 burpees
- Work horse 3 - 10/10 @24/16kg
Rest 1 min
into
10 min EMOM
odd - 15 Wall bals
even - 5 pull ups
Monkey 4 - 15 pull ups
- score is missed reps
D. Accessory project
3 x 5/side trap 3 raise
Tuesday
A. Warm Up
3 rounds
20 sec pike walk
20 sec crab turn over
20 sec rest
into
Shoulder flow
B. 16 min EMOM
1 - 30 sec max reverse grip DB or KB row @ 1111
2 - 30 sec max chin over bar eccentrics or hold
3 - 30 sec max nose to wall walk with pause at top
4 - 30 sec max No weight pike push up
Monkey 4
2 - weighted pull ups
3 - strict HSPU, wall facing
C. 14 min AMRAP
5 Power cleans @ 60/40 135/95
5 burpees over bar
5 T2B
Lion 4 - 80/60kg
D. Accessory Project
Rotated seated partner thoracic stretch 1 x 60sec/side
Wednesday
A. Warm Up
2 rounds
7 KB squats 1 arm rack/side
5 bird dogs/side
into
Hammie Flow
B. Back Squat
OT2min
1 rep with a 3 sec eccentric and 5 sec pause
B2. Super set with 5-10 Kipping T2B
Monkey 4 - 2-3 Bar MU
Last super set test a max set of T2B or 60sec max Bar MU
C. 15 x 40/20 on/off
20 DB Snatch @25/15
20 box step overs
Monkey 4 - box jump overs
Lion 4 - 32kg KB or DB
- pick up where you left off
D. Accessory project
2 rounds
10 lying back extensions
60 sec unweighted Jeffersen curl
Thursday
A. Warm Up
2 rounds
30 sec pike walk
10 thoracic bridge right
10 sec TB left
10 sec rear support
into
shoulder flow
B. OH Alt reverse lunge
3 x 8 reps
Lion 3 - OHS 3 x 8 free tempo
B2. Wrist and elbow drills
2 rounds
FInger tip plank 10 sec
5 diamond push up
C. Mix Modal sprints
3-5 sets
45 sec row or AB for Cal
45 sec max wall sit (90 deg.)
- score is calories
Friday
A. Warm Up
1 round
5 TGU/side
1 min bear crawl
#FAF
Saturday
A. 2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls
B. Front Squat
15 min
5 x 1 rep - building up @2020
- 2 sec eccentric, 2 sec concentric
C. Workhorse test
????
Evolve barbell Thu
A. 7 sets
1 Hang Snatch
A2. BTN Barbell Press 1 rep into 1 pause OHS
B. 5 x 2 clean pulls
3x
C. DB Z- press 10 reps
C2. Frac plate windmills 10 reps
Evolve barbell Sat
A. Split Jerk Technique
1. Push jerk BTN in Split and front
2. Jerk drives
3. Split Press
B. Jerk Fron support
C. Split jerk 2 RM