Monday
A. Warm Up
2 rounds
1 bearcrawl up and reverse
1 crab walk
10 air squats
THORACIC FLOW
B. 5 min EMOM
1 clean
1 FS with 3 sec pause
1 jerk (any style)
into
5 min EMOM
1 power clean
1 jerk (any style)
- in both EMOMs do not exceed 75% 1RM C&J
C. 3 x 3 on / 2 off
AMRAP
10 DB snatches alt @20/10kg
8 T2B
6 DB thrusters
Lion 4 - 25/15kg
Tuesday
A. Warm Up
2 rounds
5 inch worms
10 spiderman lunges
1 length duck walk
3 x through
- 0.5-1 min rest between exercises
B1. With a barbell (add weight) Single leg RDL - 7/side
B2. Partner assissted Pull up 5-7 reps
- add weight if easy
B3. 2 heavy TGU/side
C. Intervals
MUST BE NEGATIVE SPLITS
in other words, faster/more reps every round
4 rounds
2 min on - 2 min off
Run 200m
8 KB swings @ 24/16kg
Max burpee box jump
Lion 4 - 32/16kg
- score is BBJ per round
Wednesday
A. Warm Up
2 rounds
1 length of 2 walking lunges 1 airsquat
1/2 length duckwalk forward
1/2 reverse
HAMMIE FLOW
B. Back Squat
3 x 7 @ 21X1
- rest 2-3 min btw set
- 2 warm up sets before 1st working set
B2. Between sets
Banded hip flexion 30 sec hold
(on ground lyin in front of upright tie a band around ankles and hold knees to chest whilst forcing lumbr into ground)
C. Anaerobic Power
4 sets
For time:
8 HPC @ 50/30kg
6 STOH
4 FS
Rest as 2-3 min.
- all out efforts
- Lion 4 - 70/50kg
Thursday
A. 6min EMOM
25 DUs
10 push ups
- 40 sec cap
Shoulder Flow
B. OHS
4 x 1 @ 55X1 + 1 @ no tempo
B2. Weighted dowell passthroughs floor facing
5 reps as narrow as possible
C. Partner WOD
10 min AMRAP - round for round
10 GTOH @ 40/25kg
30 DUs
Friday
A. Warm Up
2 rounds
1 length emu bobs
1 length reverse crawl
1/2 length bunny hops
Hammie Flow
B. Deadlift
4 x 1.1.1 @ 80%
Rest 20 sec / Rest 1min before B2.
B2. Strict Press
4 x 3 @ forehead to lockout + 3 full ROM
- pause at forehead before pressing
C. OT4min x 4 sets
Run 400m
ME HS hold
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. Weighted ring rows (plate on chest)
with feet on box - 3-5reps
B2. Shoulder bridge hold
B3. Planche position push up hold
C. 15.3
14 min AMRAP
7 MU
50 WB
100 DU
Scaled 15.3
14 min
50 wall balls
200 SU'd]
Evolve Barbell Thu
A. Snatch progression work
20 min Empty bar drills
Complex
Max 3 TnG Snatch
Evolve barbell Sat
OH mobility focus
A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension
B. Split jerk technique