Monday

Warm Up

a: Bear Crawl

then

Hip Flow

then

5x1 heavy wall ball jump squats

then

Daily Skill specific Warm Up

Strength

Front Squat 6,8,10,12

Metcon

Sprint Intervals

9 min EMOM

1: 20 sec AMRAP Airbike (or rower)

2: 20 sec AMRAP Box Jumps 24/20

3: 20 sec AMRAP DB Snatch 22.5/15

Scoring: Add up all reps

Rx+32.5/20kg DB, 30/20inch box

Stretch:

d: 2 min p/s contract/release front split

e: 2 min contract/release straight-arm seated shoulder extension

Extras:

f: Lateral Box Step Up holding DBs 10 light p/s, 10 moderate, 10+ heavy

g: Fit Ball/slider Hamstring Curls 3x 8-15

h: Double Leg Calf Raise 15 toes forward, 5 toes out, 15 toes in

Tuesday

Warm Up

a: Lizard Crawl

then

Thoracic Flow

then

3x2 Explosive burpee

then

Daily skill specific warm up

Strength:

b1: Strict Press 5 at 60%, 5 at 70%, 5+ at 80%

b2: SA DB Upright Row 3x10 p/s

Metcon

Barbell Intervals

8 rounds:

60 sec AMRAP on:60 secs off

5 Thrusters 95/55

15 KB Swing 32/24

Start from the top every time

Scoring: Record reps each round

Rx+ 115/85

Stretch:

d: 2 min p/s contract/release pigeon

e: 2 min p/s contract/release banded lat/oblique

Extras:

f: Dual DB Hammer Curl to Overhead Press 10 reps light, 10 moderate, 10+ heavy

g: SA Fat DB Row 10 reps light, 10 moderate, 10+ heavy

h: DB Decline Chest press. 10 light, 10 moderate, 10+ heavy

i: SA DB OH tricep ext 10 light, 10 moderate, 10+ heavy

j: Rear Delt Fly 10 light, 10 moderate, 10+ heavy

Wednesday

Warm Up

a: 5 Inchworm

then

2 rounds with single DB:

10 p/s Single leg DL squashing DB heads between hands

10 DB OH Press Squashing DB

then

5x1 broad jump rebound into vertical jump

then

Daily skill specific warm up

Strength

RDL

3x8 Tempo 3010, TUT 32 secs

Metcon

For time:

In pairs

round for round

6 rounds each

6 Dual KB Clean from floor) 24/16

6 FR Walking Lunge

10m FR Walk

Cap 15 min

Stretch:

d: 2 min p/s contract/release couch

e: 2 min p/s contract release lying pec

f: 2 min p/s contract/release banded tricep

Extras:

g: SB Bear Hug Carry 3 hard efforts

Thursday

Warm Up

a: Gymnastics Bear Walk

then

1 min Thoracic CARs

2 min wrist PAILs/RAILs

1 min Quadroped Hip CARs p/s

then

Daily skill specific warm up

Strength

15 min EMOM

1: Deficit Push Up 2-5 reps. Add weight if necessary.

2: Wide Pullup 2-5 reps. Add weight if necessary

3: Candlestick on floor 2 reps

Metcon:

For time:

400m run

21 Ring Dips/Push Ups

21 TTB/V-Snaps

15 Ring Dips

15 TTB

9 Ring Dips

9 TTB

Cap 15 min

Stretch

d: 2 min contract/release wrist extension on floor/wall

e: 2 min contract/release calf/ankle on plate

Extras:

f: Bicycle crunch 3x20 reps

Friday

Warm Up

a: Pizza Box Game

then

2 rounds:

10 Plate OH Walking Lunge

10 Plate GTOH

10 Plate Squats

then

Daily skill specific warm up

Metcon:

4 x 4min AMRAPs with 1 min changeover

1: Wall Balls 20/14

2: Airbike/Rower Cals

3: KB Swings 24/16

4: DB Man Maker (Push Up+Row+Row+Cluster)

Scoring: Add all reps

Rx+ 30/20lb WB, 32/24 KB

Stretch

c: 2 min contract/release seated straddle

d: 2 min contract/release thoracic stretch with DB on bench

e: 2 min p/s contract/release banded hammy

Saturday

Warm Up

a: Crab Walk

then

Thoracic Flow

then

Daily skill specific Warm Up

Strength

10 min EMOM

3 HPC. Hold consistent weight.

Metcon:

In heats

“Snake Bite”

For time

21-15-9

Squat Snatch 95/55

CTB

“Fitness” is Squat/Power Clean and Jumping Pullups

Stretch

d: 2 min contract/release in 90/90 stretch

e: 2 min contract/release in bent-arm seated shoulder ext

Monday

Warm Up

a:

Sidewards Ape Walk + OH

then

2 rounds

10 walking Lunge into high knee

10 goodmorning to airsquat

10 scap pullups

10 Pike push ups

then

3x4 alternating lunge jumps

then

Daily skill specific warm up

Strength

b1: Back Rack Reverse Lunge 3x10alt. Heavier than last week.

b2: Sandbag Squat 3x QuAMRAP Goal 5-15.

Metcon:

c: Sprint Chipper

For time:

40 KB Swing 32/24

30 TTB

20 Pullups

10 Burpee

Rx+ KB Snatch 32/24 in alt sets of 5

“Fitness” is V-Snaps and jumping pullups

Stretch

d: 2 min p/s contract/release front split

e: 2 min contract/release straight-arm seated shoulder extension

Extras:

f: Crossover Step Up Holding DBs in front rack 3 sets per side, 10 light, 10 moderate, 10+ heavy

g: Box/Ring Hamstring curl 3x QuAMRAP. Option for single leg

h: SL Calf raise 3x15 p/s

Tuesday

Warm Up

a: Lizard crawl

then

2 rounds per side

With KB or DB

6 Hang Snatch

6 Alt Reverse Lunge

6 SA Thruster

then

5x2 SA rotational med ball throw into wall

then

Daily skill specific warm up

Strength

b1: Push Press 5 at 70%, 3 at 80%, 1+at 90%

b2: Chinese DB Row 3 sets per side. 10 light, 10 moderate, 10+ heavy

Metcon

c: Partner WOD

Round for round

4 rounds each

For time:

5 STOH 115/75

10 DL

15 Wall Balls 20/14

Cap 14min

Rx+ 135/95, 30/20

Stretch

d: 2 min p/s contract/release pigeon

e: 2 min p/s contract/release banded lat/oblique

Extras:

f: Dual KB Overhead alternating press 3x10 reps light, moderate, heavy

g: Fat Pullups 3x QuAMRAP

h: DB Chest press. 10 light, 10 moderate, 10+ heavy

i: DB JM Press 3 sets. 10 light, 10 moderate, 10+ heavy

j: Banded face pull 3x15

Wednesday

Warm Up

a: Bear Crawl

then

2 rounds:

10 alt front traveling step over imaginary hurdle into swing over

10 side squat shuffle under imaginary hurdle

10 alt archer ring rows

then

2x6 alt single leg rebounding broad jump

then

Daily skill specific warm up

Strength

b: Sumo Deadlift 2,4,6,8. Start at approx 85%+ and decrease weight each set. Try to beat your corresponding rep weights from last week.

Metcon:

c: 15 mins Team grunt work:

5 mins on each station in groups of 2-3 to complete as much work as possible. Any order.

1: Dual Russian KB Swing 24/16

2: Burpee over high box 30/24

3: SA DB STOH 22.5/15

Stretch

d: 2 min p/s contract/release couch

e: 2 min p/s contract release lying pec

f: 2 min p/s contract/release banded tricep

Extras:

g: TGU Accumulate 10 reps (5 per side)

Thursday

Warm Up

a: Crab Walk

then

Thoracic Flow

then

3x2 explosive burpee

then

Daily skill specific warm up

Gymnastics Strength

b: 16min EMOM

1: QuAMRAP SHSPU or Box/Pike HSPU. Option for banded.

2: 3 KB Wtd Pistols p/s or 5 Wtd Deck Squats with Wall Ball

3: QuAMSAP L-Sit at top of ring dip OR Front Support on Rings

4: QuAMRAP Chin Ups or supine chin over bar hold into negative

Consider doing this barefoot.

Metcon

c:

For time:

1600m run or 2km row

Stretch

d: 2 min contract/release wrist extension on floor/wall

e: 2 min contract/release calf/ankle on plate

Extras:

f: V-Snaps 3x15

g: Side plank pulses on hand 3x15 per side

Friday

Warm up

a: Wall Ball Musical chairs

then

1 min per side hip CARs

2 min thoracic CARs

then

Daily skill specific warm up

Metcon

b: FAF

30 min EMOM

1: 15/10 cal AB (45 sec cap) or row

2: 15 Box Jumps 24/20

3: 15 Wall Balls 20/14

4: AMRAP 5 Burpees, 5 Dual DB Power Clean 22.5/15

5: Rest

Scoring: total reps on minute 4

Rx+ is 30/24 Box, 30/20lb WB

Stretch

c: 2 min contract/release seated straddle

d: 2 min contract/release thoracic stretch with DB on bench

e: 2 min p/s contract/release banded hammy

Saturday

Warm Up

a:

Inchworm

then

Hip Flow

then

5x1 broad jump

then

Daily skill specific warm up

Strength:

b: 10 min E2MOM

1 Squat Clean.

Build in weight to heavy.

Metcon

c: “Oz”

For time:

100 Squat Clean Thrusters at 40/25kg, 85/55lbs

Stretch

d: 2 min contract/release in 90/90 stretch

e: 2 min contract/release in bent-arm seated shoulder ext

Farm Strength

Warm up

2 rounds

triceps openers

Oblique openers

Work

2-3 x 400m Partner Farmer Carry

3xOH yoke carry 1 length

3x 1 length Oh Barbell lunges

3 x 2 lengths (26m) seated rope pull

Bonus

400m sand bag carry

December 11 - 16

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

FARM STRENGTH

December 4 - 9

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Farm Strength