Monday
Warm Up
a: Duck Walk
then
5 min AMRAP for quality
In pairs alternating each round
6 Dual KB Sumo DL
6 Dual KB FR walking lunges
6 Dual KB FR Squats
10m Dual KB FR Carry
Moderate weight, ELBOWS LOW BY RIBCAGE
then
Daily Skill specific warm up
b: Strength
Front Squat
5 sets of 2 One-and-a-quarter squats
Increasing load each set
c: Metcon
For time Chipper in heats 3 mins apart. Faster heats go first.
50 cal AB/Rower (2min 45 cap)
40 Alt DB Snatch 22.5/15
30 Bar Facing Burpee
d: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
e: Stretch
Day 25 of Squat/Hang challenge
25 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Tuesday
Warm Up
a: Lizard Crawl
then
5 min AMRAP for quality
4 Right arm KB/DB Hang Snatch
4 Right arm KB/DB STOH
4 Right arm KB/DB Walking Lunge
10m right arm overhead carry
alternate arms each round
then
Daily Skill specific Warm Up
b: Strength
Push Jerk TNG Cycling
10,8,5,3
Heavier than last week
Smooth is fast
Each set OT 3 min
Superset:
Ring Row 3x10 TUT 40 secs
c: Metcon
8 rounds 60 seconds AMRAP: 60 seconds off
5 TTB/CTB (alternate exercise each round)
5 Box Jumps
5 Thrusters @95/55
d: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
e: Stretch
Day 26 of Squat/Hang challenge
26 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Wednesday
Warm Up
a: 5 Inchworm
then
5 min AMRAP for quality (try to go unbroken)
10m SA KB/DB Farmers carry
10 SA Russian KB Swing/DB RDL
alternate arms each round
then
Daily Skill specific Warm Up
b: Strength
Clean Pull
4 reps every second minute for 5 sets
c: Metcon
Partner WOD round for round for time
6 unbroken rounds each
5 Dual DB Deadlift 22.5/15
5 Dual DB Power Clean
5 Dual DB Hang Squat Clean
5 Dual DB Front Squats
d: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
e: Stretch
Day 27 of Squat/Hang challenge
27 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Thursday
Warm Up
a: Sidewards Bear Crawl
then
Thoracic Flow
then
Daily Skill specific Warm Up
b: Skill Metcon
25 min EMOM
1: 15/10 cal AB/Row (45 sec cap)
2: 1-5 MU or Ring MU transition
3: 5-50 DUs
4: 5-15 KSHPU
5: Rest
Open Athlete: Light intensity. Pick low reps. Execute quality efficient reps.
c: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
d: Stretch
Day 28 of Squat/Hang challenge
28 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Friday
Warm Up
a: Forwards Ape Walk + OH
then
Hip Flow
then
Daily Skill Specific Warm Up
b: Strength
Hang Power Clean TNG Cycling
10,8,5,3
Open athlete. MODERATE WEIGHT (not heavy) Execute quality efficient reps.
Each set OT 3 min
c: Partner for time WOD
3 rounds each
Run 400m or Row 400/300m
10 Burpee to target (Must JUMP for Open)
Open athlete: Row or bike if doing Open workout tomorrow
20 min cap
c: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
d: Stretch
Day 29 of Squat/Hang challenge
29 min EMOM
30 second relaxed squat hold + 10 second passive/active hang/swing/kip
Saturday
Warm Up
a: 3x10m plate push
then
Daily Skill specific Warm Up
b: Metcon
3 rounds of 5 min AMRAP: 5 min off in teams of 2
Break work up however
100 cal AB
50 KBS 24/16
100 DUs
50 SA DB OH Walking Lunge 22/5/15
Continue from where you get up to each round
c: Cool Down
100m barefoot walk and/or 2min monostructural flush. Aim for nasal breathing
d: Stretch
Day 30 of Squat/Hang challenge
30 min EMOM
30 second relaxed squat hold + 10 second passive/active
hang/swing/kip