Monday
A. Warm Up
2 rounds
1 length bear crawl and reverse crawl
5 steps duck walk forward
5 steps reverse
5 squat to stand
Hip Flow
A. Barbell Split Squat from FR
4 x 4/side total @ 2011
A2. DB Z-Press
4 x 8-10 reps
C. 10 min AMRAP
2-4-6-8...
Wall balls
5-10-15-20-25....
DU's
Score is total wall balls
Tuesday
A. Warm Up
2 rounds
20 walking lunges
10 cossack squats 5/side
into
Foundation holds
2 rounds
Side plank on elbow
1 min with 10 hip touches
(approx 90 sec holding/side across all 3 sets)
B. Deadlift
5 x 4 @80% 1RM
- rest 2 min
B2. Strict pull up
3 reps @ 4112
into
3 reps no @2010
- if you can't do UB use a partner to assisst all sets
- no bands
- if easy add weight
C. For time
100 burpees to a plate
- 9 min cap
Wednesday
A. Warm Up
5 TGU/side
5 KB windmills/side
into
Shoulder Flow
B. Strict Press
3 x 2 @11X0
into
2 x 10 @ 50% of heaviest 2 AFAP
B2. Ring row with partner adductor hold
5 x Max rows @ 2020
C. 13 min AMRAP
Run 200m
13 T2B
Rest 30 sec
- T2B must be an UB set so scale reps as needed to stay UB
Monkey 4 - 20 T2B
Thursday
A. Warm Up
2 rounds
20 walking lunges
5 burpee passing through squat
Foundation holds
4 rounds
30 sec side plank on elbow with leg lift hold
B. Zombie Squats
4 x 3
- be uncomfortable
- build some consistency in technique before going heavy
B2. Strict pull up
2 reps @ 8014
into
5-10 kipping pull ups (no butterfly)
- if you can't do UB use a partner to assisst all sets
- no bands
- if easy add weight
C. Partner WOD
(in pairs)
70 KB swings @ 24/16
70 box jump overs
70 KB thrusters @ 16/12kg
- 12 min cap
Friday
A. Warm Up
2 rounds
5 drinking birds/side
5 1 arm KB OHS
10 spider man lunges
Thoracic flow
B. Back squat
3 x 1
90%
B2. Wall facing HS hold with shrugs
5 x 20-30sec
into
20-30 sec hang from bar with active and relaxed transitions
C. 20 min AMRAP
Run 400m
10 pull ups
5 CJ @ 60/40
Rest 1 min
Lion 4 - 80/55
Saturday
A. 2 rounds
10 dowell pass throughs
5 hind push ups
5 blackburns
5 super man rocks
B. GST (gymnastics strength training)
1 min on 1 min off
(3 sets of each exercise)
B1. plank to push up
B2. Ring dip or support holds
B3. Hollow hold (can add weight to hands)
C. 14 min AMRAP
100 reverse plate OH lunges @20/10kg
30 DB burpees
40 Russian twists
400m plate carry
Evolve barbell Thu
Snatch focus
A. 6-7 sets
1 snatch deadlift
1 snatch
B. Accessory work
Evolve barbell Sat
OH mobility focus
A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension
B. Split jerk technique