Feb 1-6

Monday

A. Warm Up
EMOM 5 min
15 DU
5 burpees

HIP FLOW

B. Front Squat
3 x 10
- building up
- anything more than bar counts

B2. Light KB reverse lunge
3 x 10 reps on spot
- focus is on upper back position

C. For time
20 powercleans @ 60/40kg
30 burpees over the bar
20 powercleans

Lion 4 - 75kg
- 10 min cap

Tuesday

A. Warm Up
EMOM 5 min
15 DU
6 strict knee raises

5 min AMRAP
10 hollow rocks
10 arch rocks
10 kipping swings on bar

B1. Single arm DB press 4 x 8/side
B2. Wall walk 4 x 30 sec

C. Intervals
3 min on / 1 min off x 5
25 wall balls
10 T2B
5 burpee to a target

- score every round
- start from beginning each round

Wednesday

A. Warm Up
EMOM 5 min
15 DU
4 pistols or 8 feet together squats

HAMMIE FLOW

B. Deadlift
3 x 10
- building up
- anything more than bar counts

B2. Ring strength
5 deep ring push ups

Monkey 3 - 5 deep ring dips
Monkey 4 - 5-10 kipping MU

C. 7 min AMRAP
10-8-6
Thruster @ 45/30kg
Pull Up

Monkey 4 - CTB

Thursday

A. Warm up
5 min EMOM
15 DUs
5 V snaps

Shoulder Flow

B. Push Press
3 x 5

B2. 3 x 30 sec ME strict pull up
- partner assissted as needed
Monkey 4 - CTB strict

C. 5 rounds for time
10 Hang power cleans @ 45/30kg
10 T2B
Run 400m

Friday

A. Warm up
5 min EMOM
15 DUs
5 V snaps

Shoulder Flow

B. Back Squat
3 x 5
- build to a tough 5 (70-82%)

B2. Leg lift from side plank
3 x 10reps/side
- glute activation

C. OT2min x 8
20 box jumps (no rebound)
10 push ups

Monkey 4 - HSPU

Saturday

A. Partner Warm up
2 rounds
20 wall ball parner
20 partner ball thrusters
20 footy passes

B. GST (gymnastics strength training)
1 min on 1 min off
(3 sets of each exercise)
B1. 30 sec L hang
B2. HS hold
(freestanding with partner if confident)
B3. Heavy TGU 1/side

C. Open Test
7 min AMRAP
Burpee to a 6" target

EVOLVE Barbell Thu

Snatch progression cycle

Evolve barbell Sat

OH mobility focus

A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension

B. Split jerk technique

Jan 25-30

Monday

A. Warm Up

2 rounds
1 bearcrawl up and reverse
1 crab walk
10 air squats

THORACIC FLOW

B. 10 min EMOM to build to a max CJ

C. 5 x 1 on / 1 off

AMRAP
Powerclean @ 60% of B

- score each round
- start from beginning

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. Single leg Deck squat 5 reps/side
or double leg 10 total

B2. Max weighted 3 pull ups
or 3 partner pull ups

B3. Weighted plank 8 sec
(you can use a partner to press weight on hips)

C. Intervals
MUST BE NEGATIVE SPLITS
in other words, faster/more reps every round

5 min AMRAP
8 T2B
16 Alt DB snatch
24 wall balls
Rest 5 min
x 2

- must socre more in second 5 min AMRAP or score is zero

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 1 @ free tempo
- first set counts @ 80%

- rest 2-3 min btw set
- 2 warm up sets before 1st working set

B2. Between sets
2 seated max vert jumps
- lean froward off box till separation then explode up

C. Anaerobic Power

Grace
30 CJ @ 60/40kg

- 6 min cap

Thursday

A. Warm Up
6min EMOM
25 DUs
10 push ups
- 40 sec cap

Shoulder Flow

B. OHS
4 x 5
- Build to a heavy 5

B2. 6 weighted S waves
6 unweighted

C. Partner WOD

12 min AMRAP
2 DB Manmkers
20 DUs
3 MU - monkey 4 only

Friday

A. Warm Up
2 rounds
1 length emu bobs
1 length reverse crawl
1/2 length bunny hops

Hammie Flow

Aerobic Capacity test/The Big-A

5 rounds for time
1km run or row
15 thrusters @ 35/20kg
15 burpees
15 pull ups

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. Barbell row 5 reps AHAP
with feet on box - 3-5reps
B2. Wall facing HS hold
B3. fingertip push ups 5 reps

C. 15.5

21-18-15-12-9-6-3
Thrusters @ 40/25kg
facing burpee over bar

- 15 min Cap

Evolve Barbell Thu

A. Snatch progression work
20 min Empty bar drills

Complex
Snatch

Evolve barbell Sat

OH mobility focus

A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension

B. Split jerk technique