Monday
Warm Up
30m bear crawl
2 p/s of 1min banded clam
2x3 rebounding squat jump
Back Squat 3x10, Tempo 30X2
Superset Ring Row 5x15
Metcon
For time:
4 rounds for time OT3 min
20/15 cal schwinn, 15/10 cal assault/rower
10 burbee box over 24/20
20 Wall Balls 20/14 (Rx+ 30/20)
Cap: 10 min
Can use hands on box over.
Score is slowest round.
Stagger waves 1 min apart
Cool Down
Pigeon
Tuesday
Warm Up
10 Long Inchworm
then
2 rounds:
30 sec hang
30 sec S-Wave
Jerk-Width Bench Press 3x10 Tempo 21X1
Superset Dual DB Z-Press 3x10, Tempo 20X1
and 5x10 Wall Angels
Metcon
For time in pairs:
Break work up however
1km run together
100 Power Clean 115/95 (Rx+ 135/95)
Cap: 15 min
If running unavailbe perform 500m row while partner does 100 DUs/200 singles, then change.
Cool Down
Seated shoulder ext
Wednesday
Warm Up
30m walking lunges
2x4 alternating jumping lunges
2x10 empty barbell sumo deadlift with band pulling away
Sumo Deadlift 3x10, Tempo 2020
Superset 5x10 ring chin-ups (underhand grip, add rep from last week)
Metcon
15 min EMOM
1: 5-10 SB Thruster
2: 5 Dual KB Sumo deadlift into 10 walking lunge with KB by side
3: 1 Heavy DB TGU per side
Score is weight for each object
Start on different stations and stagger heats 30sec apart if needed.
Cool Down
Twisted Lizard
Thursday
Warm Up
2 rounds:
20 sec hollow hold/rock
5 scap pullups
10 kip swings
10 Pike HSPU
5 Push Ups
Gymnastics Strength Circuit
5 rounds (20 min cap):
10 SHSPU (add rep from last week)
10 Ring Dip (add rep from last week)
L-Sit Hold 5-20 seconds. (Add 2 seconds from last week)
Metcon
18 min EMOM:
1: 50-100 DUs
2: Alternating AMRAP alternating Kipping Ring Dip and CTB
3: Rest
Score is total number of CTB + Kip Dip
Scale Dip for Push-ups
Cool Down
Thread the needle
Friday
Warm Up
10 alternating spiderman lunge passing through bottom of squat
30 sec wrist extension stretch
5 kneeling jump
Clean
Perfom 1 set every 2 minutes for 5 sets
1 Power Clean + 5 Pause Front Squat
Metcon
20 min AMRAP
At 0:00 mark and 10:00 perform a 1km run
in other time AMRAP
20 Dual DB deadlift
20 Dual DB Hang Clean and Jerk 22.5/15
20 Front Squat
Cool Down
Seated cross-shin or full-lotus
Saturday
Warm Up
Game: 2 team race with wall balls pinned between bodies (like balloon race at xmas party)
then 2 rounds:
10 (5p/s) twisting bear
10 squat to stand
Snatch
2 reps from position 2, every second minute for 5 sets
Metcon
For time
Buy in
50 KB Swing 24/16 (Rx+ 32/24)
then
3 rounds:
15 HR Burpees
6 Bar MU
then
buy out
50 TTB
Cap: 15 min
Scale to jumping bar MU
Cool Down
Half seated frog
Farm Fit
Warm Up
10m toe walking
10m heel walking
10m outside foot walking
10m inside foot walking
10sec bunny hops
10 strict burpee
Metcon
20 min EMOM
1: Run 200m (Schwinn 20/15 cal or Assault/Row 15/10 cal)
2: 8 Dual DB Front Rack Lateral Step Over no higher than 20inch box.
3: 5 Pushups into 10 Renegade Row (5p/s)
4: Rest
Farm Strength
Warm Up
2 sets with empty barbell:
10 landmine row p/s
10 OH Walking Lunge
Farm Strength
a: 3 sets p/s of 8 SA BB Press
b: 3 heavy sets of 3 SB clean to front rack. On 3rd clean hold bag in FR and go for 10m carry.
c: SA KB Row with hand on bench 3x9 per side Tempo 2011