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
For Time – Team of 2
100 Pull Ups
100 Box Jump Over
100 Over Head Squat – Empty
100 Sit Ups
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
AMRAP 15′
15 Squat Clean @40/25kg
12 Squat Clean @50/30kg
9 Squat Clean @60/40kg
6 Squat Clean @70/45kg
3 Squat Clean @80/50kg
Then find in the remaining time max reps @90/55kg
Cool Down
2 Rounds For Quality
1′ Full Arm Plank Hold
4 Wall Climb
Wednesday
Mobility
Knee
2′ Knee routine
Shoudlers
Back Chain
10 Bodyweight Good Morning
10 + 10 Reverse Lunges
10 Arch Body Rocks
10 Bodyweight Jefferson Curl
General Warmup
3 Rounds For Quality
100m Jog
30″ Plank Shoulders Tap
10 Single Leg Squat Alt.
Specific Warmup
American Swings
– 10 Kettlebell Deadlift
– 6 Kettlebell Dead Russian Swings
– 3+3+3 Low Kettlebell Russian Swings + Medium Kettlebell Russian Swings + high Kettlebell Russian Swings
– 6 Russian Swings face to the Wall
– 6 A.Swings Face to the Wall
– 6 A. Swings – stop 1″ overhead
– 6 A. Swings
Single Kettlebell Hang C&J
– 5+5 Single Arm Kettlebell Deadlift
– 5+5 Single Arm Kettlebell Dead Russian Swings
– 5+5 Single Arm Russian Swings High Pull
– 5 + 5 Single Arm Elbow Turnover or Clean
– 5 + 5 Single Arm Kettlebell Push Jerk
Work Capacity
From 00:00 to 06:00 perform For Time:
3 Rounds of
12 + 12 Single Kettlebell Deadlift @24/16kg
9 + 9 Single Kettlebell Hang Clean
6 + 6 Singlle Kettlebell STOH
2′ Rest then
From 08:00 to 14:00 perform AMRAP:
12 – 9 – 6
American Swing
Bupees Pull Ups
30 Double Unders b/s
Cool Down
2 Rounds For Quality
20 Down & Up
20 Cossack Lunges Alt.
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
Knee
2 Sets:
10 + 10 Cloe Knee Rotation
10 + 10 Normal Knee Stance Rotation
10 + 10 Sumo Stance Knee
General Warmup
2 Sets For Quality
5 + 5 Skater Squat
10 + 10 Reverse Lunges + Knee Lift
10 Plank Scapula Push Ups
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
Wall Ball
– 5 Med ball Deadlift
– 5 Med ball Hang Squat Clean
– 5 Med Ball Squat Clean
– 5 Med Ball Target Standing Shot Toss
– 5 Med Ball Half Squat Hold 3” Shot Target Toss (Focus on Hip Drive)
– 5 Wall Ball
Work Capacity
Team of 2:
300 Alt. Wall Ball @20/14lbs
every time you drop perform 12 Alt. Hand stand Push Ups, Partner 1 waiting in hand stand while partner 2 is performing the hand stand push ups
Cool Down
3’ For Quality AMRAP
10 Down & Up
5 Tempo Push Ups 5.5.1.1
10 Sit Ups
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.
Plyo
2 Sets:
10 High Jump
10 Drop High Jump
10 Drop Broad Jump
General Warmup
3 Rounds For Quality
12 One Legged Squat Alt.
10 Tempo Push Ups
20 PVC Over Head Reverse lunges
Specific Warmup
Heavy Power Snatch
– Yoga Barbell (power routine): 3 Rounds of –> 4 Snatch Deadlift + 4 Hip Pull + 4 Hang Power Snatch @empty Bar
– 8 Half Overhead Squat Snatch Grip tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (Power routine): 3 Rounds of –> 1 Hip Power Snatch + 1 Hang Power Snatch + 1 Below The Knees Hang Power Snatch (stop 1″in Power Position)
– 1st Load on Bar then: 1 Snatch Pull takedown + 1 Power Snatch @1st Load
– Ramping
Work Capacity
Death by 3′
200m Run
3 Power Snatch – Start from 50% and build each set 5kg total
Cool Down
2 Rounds For Quality
10 Hang Muscle Clean
10 Front Squat
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
Plyo
20m Low Skip
20m High Skip
20m Broad Jump
20m High Jump
10 Drop Broad Jump
General Warmup
For Quality
2 sets of:
200m Run
5 Strict Burpees
20 Walkin lunges
15 Arch Body Rocks
Specific Warmup
Burpees Box Jump Over
– 5 Box Jump & step down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)
– 3 Starting from Full Arms plank position Box Jump & step Down
– 3 Starting from Full Arms plank position Push-ups + Box Jump & step Down
– 3 Starting from standing Position Burpees Box Jump and step down
– 3 Burpees Box Jump Over
Hang Power Clean
– 8 BW Movement: Jump + Land + Elbows Turnover
– 8 Jump + Shrug + Elbows Turnover (catch) @empty Bar from dead hang position
– 8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the quads) (Technique 1)
– 8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the hip)(Technique 2)
– 5 Deep Hang Power Clean – 2” Stop in power Position (check Elbows in Front Rack)
– 5 Hang Power Clean – 2” Stop in power Position
– Load Bar and ramping
Shoulder to Overhead
– quick
– 8 x Body Weight Jump and land with arms extension – focus on timing
– 8 Behind the Neck Push Jerk @empty bar
– 8 Push Jerk with 2″ stop in power position during dip and also during catch @ empty Bar
– 8 Push Jerk Catch & go @ empty Bar
– load barbell and go by triple
Toes to Bar
– short
– 2×5 Bar Swings
– 2×5 Kipping Stiff legs Raises (find max height without losing rhythm)
– 3+3 Kipping Single Leg Raises
– 1′ Toes To Bar Trial
Work Capacity
4 Rounds of:
12 Burpees Box Jump
12 Toes To Bar
Then 2′ rest and perform For Time:
30 Hang Power Clean & Jerk @40/25kg
Cool Down
For Quality
1’ Run
1′ Jumping Jack
1′ Hollow Hold