Aug 15-20

Monday


DELOAD 1/2 week

A. Warm Up
2 rounds
10 air squats narrow
10 air squats regular
10 air squats wide
10 bodyweight good mornings

Hip Flow

B. Box squat
(at or above parallel)
5 x 4 @ 60%
- focus on wider stance and speed off box

B2. RFESS
5 x 8/side
- no tempo
- light DB or just body weight
- this will build up so start slow

C. 3 rounds
C1. Side plank on elbow (weighted, DB on hip)
30 sec/side
C2. Heavy Double KB walk 60 sec UB
C3. Seated floor leg lifts 25 reps
C4. Dragon flye 3-5 reps

Tuesday


Deload day 2

A. Warm Up
3 rounds
30 sec/side waiters carry with a plate
10 shrimp squats/side

Hammie Flow

B. 10 min EMOM (from the floor)
4 Push Press
1 Push Jerk

@ 50% 1RM CJ

C. 20 min @ sustained pace
50 DUs
10 wall balls
200m run
Rest 1 min

Wednesday


Deload day 3

A. Warm Up
3x
10 cook bridge/side
10 1 arm DB walking lunge/side

Hip Flow

B. Front Squat
5 x 5 @ 60% across

B2. Lateral box step up
5 x 8/side

C. 7 min AMRAP
30 box jumps
30 DB alt snatch @ 30/20

Thursday


Deload end

A. Warm Up

3 rounds
10 weighted dowell passthroughs
5 KB windmills/side
1-3 skin the cat on rings or bar (scale to 30 sec rear support)
1 arm hang 10-20 sec/side or 30 sec 2 arm hang


B. EMOM 30 min

Min 1 - 5 -10 pull ups
Min 2 - 15 wall balls
Min 3 - 1 TGU/side

monkey 4 - CTB
Lion 4 - heavy ball

Friday


A. Warm up
3 rounds
30 sec bear crawl
30 sec inch worm
30 sec spider man lunge

B. CGBP
5 x 5 @ 60%

B2. Pendlay BB row
5 x 5
(goal of this cycle is to build towards 50% 1RM deadlift with impecable form)

B3. Upright DB row
5 x 8/side

C. In pairs round for round
AMRAP in 12 minutes
14 KB snatch (7/side)
7 burpee box jumps

Saturday


A. Warm Up


B. Clean pulls with pauses
12 min EMOM
1 clean pull with 10 sec pause at knee
1 clean pull

C. 20 min AMRAP
In teams of 2
400m KB carry with 1x24kg and 1x32kg
400m medball carry (1 ball per pair)
400m run together
40 DB burpee

 

Aug 8-12 ; TESTING Week

Monday



A. Warm Up
3 rounds
5 air squats @ 3030
30 sec duck walk
10 shrugs hanging on bar

Hip Flow

B. Build to a max thruster in 15 mins

B2. Light KB Z-press
10 reps easy

C. DT
5 rounds for time
12 Deadlifts
9 HPC
6 STOH

- pick a weight you can do UB for at least half the WOD

Tuesday


A. Warm Up
3 rounds
30 sec/side DB waiters carry
10 cook bridge/side
10 shrimp squats/side

Hammie Flow

B. 10 min EMOM
1 PC , building to a max

- full grip every rep

C. 1 on 30 off x 6 @ 85% effort, sustainable rounds
2 wall walks
Max jumping air squats with DBs


Wednesday


A. Warm Up
2 mins
Bunny hops with coach calling for athletic burpees
rest 1 min
2 min
Bear crawl
with coach calling 'switch' which is cue to go in reverse

Hip Flow

B. Back squat
Build to a heavy-maximal single
- go based off feel, if feeling good, really go for it, if not just hit 90%

B2. Band Pull aparts
3 x 20 reps

- add weight to these movements if feeeling easy this week

C. 21-15-9
Thrusters @ 45/30
Burpee over Bar

Thursday


A. Warm Up
3 sets
10 floor facing dowell pass throughs
10 overhead dowell lunge with pause and thoracic rotation

B. Sumo Deadlift
5 x 1
- All sets at 90-93%

B2. 5 bodyweight dinrking birds / side

B3. BTN Snatch grip Straddle Z-press 3x5 reps
- build on last week

C. Upper body condition
With a partner
going set for set

6 rounds
20 on / 20 off
TTB
Pull Ups
Ring dips or push ups

(6 sets of every movement)
 

Friday


A. Warm Up
2 rounds
20 sec pike walk
20 sec bear crawl

B. Aerobic capacity test
5 rounds
1km run or row
15 burpees
15 thrusters
15 pull ups

- 30 min cap

Saturday


A. Warm Up
50 walking lunges
Every 10 lunges
Do 6 squat rotations
1 dive bomber
2 thoracic bridges

B. CGBP
Build to a heavy set of 3 reps
- must get there in 5 sets, no more or less

B2. single arm DB Row
- use a support for other arm
4 x 6-7 reps

C. 21 min EMOM
1 - 30 sec bear crawl
2 - 30 sec walking lunge
3 - 30 sec rear support