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
3 Sets
10 Banded Pull Down
10 Banded Crossover
General Warmup
2 Rounds For Quality
50 Single Under
20 Jumping Jacks
10 Bar Swing
Specific Warmup
Double Unders
– 3 times alternating 15″ slow Single Unders and 15″ fast Single Unders
– 3 Slow High Jumps Single Unders
– Double tap with hands on quads during jump find rhythm
– 1′ Double Unders Trial
Hang Dumbbell Snatch
– 5+5 Single face Dumbbell Deadlift
– 3+3 Dumbbell Power Position and jump w/ stiff arm
– 3+3 Single Dumbbell Hang Pull (focus on Torsion and Dumbbell’s Midline)
– 3+3 Hang Dumbbell Muscle Snatch (Technique 1)
– 3+3 Hang Dumbbell Power Snatch (Technique 2)
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
Single Dumbbell Devil Press
– 6 Alt. Dumbbell Burpees Deadlift
– 6 alt. Dumbbell Burpees Pull
– 6 alt. Dumbbell Burpees Clean
– 6 alt. Dumbbell Burpees Snatch
Double Dumbbell Thrusters
– 2 x 5 Double Dumbbells Power Clean
– 2 x 5 Double Dumbbells Squat – 1″ stop in bottom Position focus on push up elbows
– 2 x 5 Double Dumbbells Push Press
– 5 Double Dumbbells Squat & Jerk Drive – focus on hip engagement
– 5 Double Dumbbells Thrusters
Work Capacity
For Time – Team of 2
21 – 15 – 9
Dumbbell Snatch 22.5/15kg
42 – 30 – 18
Double Unders
Then
21 – 15 – 9
Single Dumbbell Thruster
42 – 30 – 18
Toes To Bar
Then
21 – 15 – 9
Single Dumbbell Devil Press
42 – 30 – 18
Lateral Burpees Over Dumbbell
Cool Down
For Quality
200m Jog
1′ Plank
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
Shoulders
30″ 3 Position PVC Pass Trough
General Warmup
3 Rounds For Quality
20 Hollow Body Rocks
12 PVC Over Head Squat
5 Strict Toes to Bar
Specific Warmup
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
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
Work Capacity
Buy in
1k Run
Then
3 Rounds of:
20 Wall Ball
12 Barbell Hang Clean & Jerk 40/25kg
Cash Out
50 Turkish Sit Ups @ Plate 10/5kg
Cool Down
2 Rounds For Quality
200m Jog
10 Push Ups – First 5 reps Tempo 3.3.1.1
10 Cossack to Coassack
Wednesday
Mobility
Knee
2′ Knee routine
Shoudlers
Lower Body Mobility Routine
General Warmup
3 Rounds For Quality
20m Crab Walk
30″ Wall Plank
15 Knee to Chest
Specific Warmup
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
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
Team of 2 – For Time
100 Double Dumbbell Devil Thruster 15/10 Kg
Every minute perform 4 Box Jump Over Alt.
Then
100 Squat Clean Thruster 40/25 Kg
Every minute perform 4 Burpees Alt.
Cool Down
2 Rounds For Quality
20 Air Squat
20 Mountain Climb 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
General Warmup
2 Sets For Quality
20m + 20m PVC Over Head Walking Lunges
10 Supine Grip Scapula Pull
12 Stir the Pot
Specific Warmup
Burpees Pull-ups
– 6 Burpees Touch The Bar
– 6 Jumping Pull-ups
– 6 Burpees Knees to Chest
– 6 Pull-ups
– 4 Burpees Strict Pull-ups
– 4 Burpees Pull-ups (focus to hit gluteus with heels)
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
Every 2′ x 6 Sets perform:
12 Double Kettlebell Glute Bridge Floor Press – Go Heavy!!
18 Double Kettlebell Pendlay Row
Then 3′ Total recovery and move on
AMRAP 8′
12 Single Kettlebell Clean & Jerk Alt. (From Ground) 24/16 Kg
12 Burpees Pull Ups
12 Goblet Squat
Cool Down
3’ For Quality
200m Jog
12 + 12 Single Arm Russian Swing
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.
Back Chain
2 Sets
5 Rounded Deadlift
5 Romanian Deadlift
5 Deadlift
General Warmup
3 Rounds For Quality
12 PVC Good Morning
10 Downdog
20 PVC Over Head Squat
Specific Warmup
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
Hspu
kip short
– 2 x 6 Push-ups
– 3 Wall Climb;
– 20″ Hold Wall Handstand Back to Wall
– 3 Only Negative Eccentric Tempo HSPU
– 2 x 3 HSPU
Work Capacity
Strength
Find Daily 3RM Deadlift in 12′
Then
Metcon – Cap 10′
8 Rounds
12 Hang Snatch @30/25kg
6 Hand Stand Push Ups
Cool Down
2 Rounds For Quality
20m Barbell Over Head Carry
20m Front Rack Lunges
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
Over Head Shoulder
2 Sets
10 Banded Press
10 Banded Power Position Press
10 Banded Sots Press
10 Banded Over Head Squat
General Warmup
For Quality
400m Jog
20 Sumo Air Squat
10 + 10 Mix Grip Scapula Pull
Specific Warmup
Overhead Squat @empty Bar
– 2×5 BTN Push Press @empty Bar
– 1/4 + 1/2 + Full Overhead Squat – 5+5+5 @empty Bar
– 6 Tempo Overhead Squat 3.3.3.3 @empty bar
Ring Muscle Ups
– SET LOW RINGS
– 5 Death Position Ring Dips
– (1+1) x 5 Standing Ring Rows + Ring Dips
– 2×3 Explosive Supine Hip to Rings (Start from Supine Position and push your hip onto the rings while your feet get on the ground)
– 2×3 Explosive Supine Hip to Rings and Pass Through with feet on ground
– 2×3 Explosive Supine Hip to Rings and Pass Through without feet on ground
– SET HIGH RINGS
– 2×3 Ring Swings (Arch/Hollow)
– 2×1 Hip To Rings (Focus to body line and hollow position)
– 3×1 Try Assisted Ring Muscle-ups
– 2′ Ring Muscle-ups trial
Work Capacity
Every 2′ x 5 Sets perform:
5 Over head Squat from Ground
Start @ 50% 1RM and build moderate
Then
For Time:
12 – 9 – 6
Bar or Ring Muscle Up
12 – 18 – 24
Shoulder to Over Head 50/35 Kg
Cool Down
For Quality
1’ Single Unders
1′ Hollow Body Rock
1′ Step Over