Monday
Mobility
Scapula Activation
10 + 10 + 10 Banded Face Pull 3 Position Squat
Back Chain
10 Banded Front Squat
10 Banded Reverse Lunges
10m + 10m Banded Front Walk
Shoulders
2′ 3 Position Banded Strict Press
General Warmup
2 Rounds For Quality
12 Down & Up
200m Run
Specific Warmup
Shoulder Press
– 30” empty Bar Hold Elbows 45 degrees
– 5 Tempo Shoulder Press 5.5.5.1 @empty Bar
– 5 Shoulder Press 1/4+1 @empty Bar
– 2×5 Shoulder Press
Thrusters
– 2 x 5 Power Clean
– 2 x 5 Front Squat – 1″ stop in bottom Position focus on Front Rack Position
– 2 x 5 Push Press – Focus on midline
– 5 Front Squat & Jerk Drive – focus on hip engagement
– 5 Thrusters
Work Capacity
Every 2′ x 5 Sets perform:
8 Strict Press (From Ground) @50% 1RM
16 Supine Grip Bent Over Row – Same weight
Then 3′ rest and move on
Team of 2 – For Time
27-21-15-9
Barbell Worm Thruster @40/25kg
45 Double Unders between set of thruster (each partner)
Cool Down
For Quality
200m Jog
20 Hollow Body Rock
Tuesday
Mobility
Back Chain
2 Sets
10 Banded Good Morning
10 Banded Single Leg Hip Hinge
10 Bird Dog Alt.
Squat
5 Air Squat Narrow Stance
5 Air Squat Normal Stance
5 Air Squat Sumo Stance
5 Air Squat Jump
General Warmup
3 Rounds For Quality
20 Arch Body Rocks
12 Reverse Lunges Alt.
10 Empty Barbell Jefferson Curl
Specific Warmup
Goblet Step Up
– 2 x 5 Bodyweight Step Up/Over
– 2 x 5 + 5 Single Dumbbells One Leg Step Up
– 2 x 5 Double Dumbbells Step Up Alt.
– 5 Single Dumbbell Step Up Over
– 5 Double Dumbbells Step Up Over
Deadlift
– 5+5+5 –> Lift up to the knees + Lift From the knees to full extension + Deadlift @ empty Bar
– Load Bar (1st easy Load)
– 1 x 20″ Hold @1cm from ground
– 2 x 5″ Hold @1cm from ground + 5″ to reach Knees + 5″ stop @ knees and takedown
– 2 x Deadlift 5″ to reach Knees and complete movement, step back on knees and 5″ back to the ground
– 2 x 3 Reps Deadlift
– Ramping
Work Capacity
Every 3′ x 18′ perform:
5 Deadlift – Start from @60% and build up by feel
10 Goblet Step Up Alt. @16/12kg
200m Run
Cool Down
2 Rounds For Quality
1′ Full Arm Plank Hold
4 Wall Climb
Wednesday
Mobility
Knee
2′ Knee routine
Shoudlers
General Warmup
3 Rounds For Quality
20m Bear Crawl
30″ Hollow Body Hold
10 Wall Face Shoulders tap
Specific Warmup
Heavy Squat Clean
– Yoga Barbell (power routine – clean):
3 Rounds of:
4 Clean Deadlift + 4 HangClean Pull + 4 Hang Power Clean @ empty Bar
– 8 Front Squat tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (squat routine – clean):
3 Rounds of:
1 Tall Clean + 1 Below the Knees Squat Clean + 1 Front Squat (stop 1″in bottom Position)
– 1st Load on Bar then: 1 Clean Pull takedown + 1 Squat Clean + 1 Front Squat @1st Load
– Ramping
Work Capacity
In a 12′ time window find:
3RM Clean & Jerk (Drop & Go)
Then 2′ rest and move on
9 – 15 – 21
Front Squat (From Ground) @40/25kg
3 – 6 – 9
Bar Muscle Up
Cool Down
2 Rounds For Quality
100m Jog
20 Jumping Jacks
Thursday
Mobility
PVC Shoulder Routine 1
– 20″ Overhead Side Lateral Tilt L/R until Biceps touch the head
– 20″ Behind the Back Side Lateral Tilt
– 20″ PVC Shoulder Press
– 20″ Shoulder Translocations
Shoulders BW
20 Shoulder Corkscrew
20 Alternating Chest Hugs
10+10 Rolling Shoulder Circles
Hip
General Warmup
2 Sets For Quality
20m + 20m Over Head Single Kettlebell Carry
10 Supine Grip Scapula Pull
12 Down & Up
30″ Mountain Climb Lateral
Specific Warmup
Hspu
kip long
– 3 Wall Climb;
– 20″ Hold Wall Handstand Back to Wall
– 3 Only Negative Eccentric Tempo HSPU
– 2 x 3 Stiff Legs Kipping HSPU (Focus on explosive heels Drive)
– 2 x 2+2 Single Leg Kipping HSPU ( Focus on Coordination, no working leg remain on wall)
– 2 x 3 HSPU
Box Jump Over
– 5 High Jumps – knees to chest
– 10 alt. Step Ups on box
– 5 Box Jump Over and Step Down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)
– 2 x 3 Box Jump Over Lteral- try Plyo if you can
Work Capacity
Strength
Every 2′ x 5 Sets perform:
6 + 6 Single Dumbbell Curl & Press
6 + 6 Renegade Row
Metcon
AMRAP 8′
4 Hand Stand Push Ups
4 Box Jump Over
Cool Down
3’ For Quality
30″ Alt. Tuck Ups + 30″ Hollow Body Rocks
Friday
Mobility
PVC Shoulder Routine 1
– 20″ Overhead Side Lateral Tilt L/R until Biceps touch the head
– 20″ Behind the Back Side Lateral Tilt
– 20″ PVC Shoulder Press
– 20″ Shoulder Translocations
Shoulders BW
20 Shoulder Corkscrew
20 Alternating Chest Hugs
10+10 Rolling Shoulder Circles
Hollow Activation
– 20″ Hollow Hold
– 20″ Arch Hold
– 10″ Bar Hollow Hold
– 10″ Bar Arch Hold
– 10″ Stiff Leg Raises
Hip
2 Sets of:
12 Lateral Hip Rotation
12 Lateral Hip Rotation + Extension
12 Frog Position Foot Raises Alt.
General Warmup
3 Rounds For Quality
12 One Legged Squat Alt.
10 Tempo Push Ups
20 PVC Over Head Reverse lunges
Specific Warmup
Heavy Squat Snatch
– Yoga Barbell (power routine): 3 Rounds of –> 4 Snatch Deadlift + 4 Hip Pull + 4 Hang Power Snatch @empty Bar
– 8 Overhead Squat Snatch Grip tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (squat routine): 3 Rounds of –> 1 Hip Squat Snatch + 1 Hang Squat Snatch + 1 Below The Knees Hang Squat Snatch (stop 1″in bottom Position
– 1st Load on Bar then: 1 Snatch Pull takedown + 1 Squat Snatch @1st Load
– Ramping
Work Capacity
In a 12′ time window find:
3RM Snatch (Drop & Go)
2′ total recovery then
For Time – CAP 10′
800m Run
80 Wall Ball
6 Over Head Squat @70/50kg
Cool Down
2 Rounds For Quality
12 Romanian Deadlift Empty
20m Death March
Saturday
Mobility
Hip
10 Hip Rotation
6 Hip Rotation w/ reach
Shoulders
10 PVC Pass Trough
10 Banded Scapula Pull
10 + 10 Power Position Pall-off Press
Back Chain
10 Banded Hip Hinge
10 + 10 Single Leg Deadlift
10 Banded Jefferson Curl
General Warmup
For Quality
400m Jog
20m Death March
10 Downdog to Cobra
Specific Warmup
Bodyweight Tempo Warm Up
3 sets x 5 Reps each movement
Tempo: 3.3.1.1
30″ rest b/s
Work Capacity
Benchmark
“Cindy”
if you want you can wear the vest 20/14lbs
Cool Down
For Quality
1’ Single Unders
2′ Jog
1′ Ground Leg Raises