Monday

a: Warm Up

2 rounds:

10 Forward + swing over hurdle

10 Squat+OH to stand

20 sec hollow hold to snap on coaches call

then

Daily Skill Specific Warm Up

b: Strength

b1: Box Squat (stack plates 1 inch below parallel) 3x4

b2: Partner GHR 3x4

c: Metcon

For time

50 SA DB Hang Snatch (5R, 5L etc) 22.5/15

40 Dual DB by side stationary forward lunges (20 p/s) 22.5/15

30 Dual DB Hang Squat Clean

20 Dual DB Front Squat

10 Dual DB Thruster

d: Cool Down

Tuesday

a: Warm Up

2 rounds:

30 sec elbow to hand plank

30 sec Lying VWs

10 Quadroped T-Rotations

then

Daily Skill Specific Warm Up

b: Strength

b1: Strict Press 3x4

b2: SA Upright DB Row 3x8 p/s

c: Metcon

15 min EMOM

1: 30-50 DUs

2: 8 STOH 115/75

3: 16 Wall Balls 20/14

d: Cool Down

Wednesday

a: Warm Up

2 rounds:

20 SL Bridge Walks (10 p/s)

30 sec seated SL abduction/adduction

15 90 90 internal lift offs

then

Daily Skill specific Warm Up

b: Strength

b1: 15 mins to build to heavy Deadlift 20 rep

b2: Lateral Box Step Down 3x5 p/s between warm up sets

c: Metcon

15 min Partner AMRAP

Round for round

5 Burpee Dual KB Deadlift (hands on floor, KB outside shins) 16/12 (Rx+ 24/16)

10 Dual KB Front Rack Step Over box (any direction) (no higher than 20 inch box)

5 Dual KB Hang Squat Clean

d: Cool Down

Thursday

a: Warm Up

2 rounds:

10m Lizard Crawl

10 Hanging Hip Haps (5 p/s)

10 Wall Slides

b: Gymnastics Strength

15 min EMOM

1: 2-5 Wall Facing SHSPU + 10-30sec Wall Hold (Scale to box or pike)

2: 2-5 Supinated chest to ring pullups + 10-30sec chin over ring holds (scale to ring rows + holds)

3: Rest

c: Metcon

For time:

400m run (400/300m row)

into

5 rounds:

10 Ring Dip (scale to pushups)

10 CTB (scale to jumping pullups)

Rx+

400m run into

20 Ring MUs

Cap 15 min

d: Cool Down

Friday

a: Warm Up

2 rounds:

10 p/s Travelling side lunge

10 (5 p/s) Seated Figure 4s

20 (10 p/s) Birddog

then

Daily Skill Specific Warm Up

b: Metcon

32min E2MOM (every SECOND minute)

1: Schwinn 40/30 cals, Assault 30/20 cals, Row 30/20 cals

2: Clean Complex: 3 Clean Deadlift+3 Hang Squat Clean + 1 Front Squat

3: 16 Heavy DB Snatch (no TNG) 32.5/20 + 16 burpees to target (can spill over into next window if necessary)

4: Rest

c: Cool Down

Saturday

a: Warm Up

Tunnel Ball

then

Daily Skill Specific Warm Up

b: Metcon

8 rounds: 2 mins AMRAP: 2 mins off

Buy in each round with

5 Hang Power Snatch 95/65 (Rx+ 115/75)

into

AMRAP

12 KB Swing 24/16 (Rx+ 32/24)

10 Box Jumps 24/20

8 TTB

Restart each round. Aim for consistent scores each round.

c: Cool Down

Monday

a: Warm Up

2 rounds:

5 Candle Stick holding rig upright

12 scap pullups

14 reps (5 p/s) Right Spiderman>Right Cossack>Left Cossack>Left Spiderman

then

Adductor PAILs/RAILs

then

Daily Skill Specific Warm Up

b: Strength Circuit

15-20 mins to complete

b1: Hip Thrust 3x10

b2: Right arm: 7 Russian KB Swing + 7 Single arm Front Rack squat + 40m SA FR Walk + 40m Suitcase walk

b3: Repeat on left arm

b4: Calf Raise 3x25 (toes in, toes out, toes forward)

c: Metcon

For time

20 Burpees

50 (25 p/s) Dual DB Single arm Thrusters 22.5/15

20 Burpees

Cap 10 min

d: Cool Down

e: Extras

e1: Candle stick 3x5

Tuesday

a: Warm Up

2 rounds:

10m R Lunge>Squat>L Lunge>Squat

12 Down dog to divebomber

12 V Snaps

then

Wrist PAILs/RAILs

then

Daily Skill Specific Warm Up

b: Strength Circuit

15-20 mins to complete

b1: Bench Press 3x10

b2: Barbell Underhand Bent Row 3x10

b3: DB Side Raises 3x14

c: Metcon

Partner WOD

12 min

Break work up however

50 STOH 115/75 (Rx+ 135/95)

50 Hang Power Clean

AMRAP Wall Balls (20/14) + KB Swings

“Fitness” perform SB STOH instead of barbell

d: Cool Down

e: Extras

Wednesday

a: Warm Up

2 rounds:

12 p/s Aeroplane Drinking bird with 2 sec pause

10 (5 p/s) T-Push Up with 2 sec hold in bottom of push and each side

7 Pause squat jumps

then

90 90 PAILs RAILs

then

Daily Skill Specific Warm Up

b: Strength Circuit

15-20 mins to complete

b1: Romanian Deadlift 3x10

b2: Box Hamstring Curl 3x10

b3: Calf Raise 3x25 (toes in, toes forward, toes out)

c: Metcon

16 min EMOM

1: 30-50 DUs or 60-100 singles

2: SB Ground to Overhead 5-10 reps

3: Dual KB Front Squat 5-10 reps

4: Dual DB Burpee Step Up 6-10 reps (3-5 p/s)

d: Cool Down

e: Extras

e1: Side plank on hand 3x10-30 secs p/s

e2: Dual DB SL RDL 3x9 p/s

Thursday

a: Warm Up

2 rounds:

10 (5 p/s) Twisting Bear

6 p/s single arm ring rows

30 sec S-Waves

then

Pec PAILs/RAILs

then

Daily Skill specific Warm Up

b: Strength

15-20 mins to complete

b1: SHSPU 3xAMRAP (Add rep to last week) (Scale to Box/Pike HSPU).

b2: Overhand Pullup 3xAMRAP. (Add rep to last week). Scale to Overhand chin over bar holds + negative or Bar inverted row)

b3: L-Sit Hold on DBs 3xmax (add seconds to last week).

c: Metcon

8 rounds:

1min on:1 min 0ff

Aim for consistency

8 Box Jump Over 24/20

into AMRAP alternating TTB (Rx+ Bar MU) and Deficit HSPU (Scale deficit pushup)

d: Cool Down

Friday

a: Warm Up

2 rounds:

10m Arms OH Duck Walk

30 sec bicycle crunch

7 Wide Stance stationary inchworm plus pushup

then

Calf PAILs/RAILs

then

Daily Skill specific Warm Up

b: Metcon

30 min EMOM

1: Schwinn 20/15 cal, Assault 15/10 cal, Row 15/10 cal (45 sec cap)

2: 1 Power Clean + 1 Front Squat with 2 sec pause in bottom and top of rep

3: 8 Dual DB Hang Squat Clean 22.5/15

4: 12 (6 p/s) SA KB OH Stationary Alternating Reverse Lunge 24/16

5: Rest

c: Cool Down

d: Extras

Bicycle Crunch 3x20-30 secs

Saturday

a: Warm Up

3x10m Box/Plate Prowler Push

then

Daily Skill specific Warm Up

b: Metcon

30 min Partner AMRAP

Round for Round

3 OHS 135/95 (Rx+ 155/105)

10 Burpee to target

10 CTB

“Fitness”

5 Dual DB Thrusters

10 Burpee to target

5 strict pullups or ring rows

c: Cool Down

July 9 - 14

July 2 - 7