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