Monday
Mobility
Scapula Activation
2 Sets
10 Banded Face Pull
10 Banded Pull Down
10 Banded Row
Back Chain
10 Banded Hip Hinge
10 Banded OHS
10m + 10m Banded Lateral Walk
Shoulders
3 Sets
10 Half Strict Pull Ups
30″ Wall Plank
General Warmup
2 Rounds For Quality
10 Strict Burpees
15 Down & Up
20 plate turkish sit ups
Specific Warmup
Double Unders
-1
– 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
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
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
Work Capacity
Team of 2 – For Time
4 Rounds
200m Partner Run
100 Double Unders
30 Partner Wall Ball Over the Rig @20/14lbs
20 Hand Stand Push Ups
Cool Down
For Quality
20m Bear Crawl
1′ Hand Stand Hold
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 Lateral Mountain Climb Alt.
20m PVC Over Head Walking Lunges
10 Knee to chest
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
Strength
Every 2′ x 5 Sets perform:
2 Squat Clean + 2 Front Squat
Then full recovery and move on
AMRAP 8′
Hang Power Clean & Jerk @50/35kg
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
Upper Body Mobility Routine
General Warmup
3 Rounds For Quality
20m Bear Crawl
20m Plank Walk
8 Jumping Chin Ups
Specific Warmup
Toes to Bar
– 10 Flexed Legs V-Ups raise PVC with your hands
– 10 Stiffed Legs V-Ups raise PVC with your hands
– 2×3 Gymnastic Tuck-ups hanging on the Bar
– 2×5 Bar Swings
– 2×5 Kipping Stiff legs Raises (find max height without losing rhythm)
– 2′ Toes To Bar Trial
Chest to Bar
kip
– 2 x 5 Scapula Pulls
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
– 2 x 3 Chest-to-Bar
Work Capacity
Team of 2 – For Time
Accumulate 60 Double Dumbbell Man Maker @22.5/15kg
Cool Down
2 Rounds For Quality
20 Air Squat
20 Mountain Climb Alt.
Thursday
Mobility
Upper Body Activation Routine
Shoulders BW
20 Shoulder Corkscrew
20 Alternating Chest Hugs
10+10 Rolling Shoulder Circles
Hip
General Warmup
2 Sets For Quality
10 PVC Over Head Squat – Tempo 3.3.1.1
5 Push Ups – Tempo 5.5.1.1
30″ Seated Leg Raises Hold
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
Sit-ups
– 20” Hollow Hold
– 20” Tuck Hold
– 20” Single Leg Single Arm Alt. Tuck Ups
– 10 Stiff Legs Sit Ups
– 10 Butterfly Sit Ups
Work Capacity
Every 2′ x 6 Sets perform:
12 Barbell Curl & Press – Light Weight
16 Supine Grip Bar Rows
Then 3′ Total recovery and move on
10 Rounds – For Time
5 Wall Ball
10 Push Ups
15 Sit Ups
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
10 PVC Good Morning Press
10 + 10 Cossack Lunges
20 Commandos
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
Snatch Ladder – CAP 12′
12 @30/20kg
10 @40/25kg
8 @50/35kg
6 @60/40kg
4 @70/45kg
2 @80/50kg
Then 2′ rest and move strictly into
For Time
21 Hang Snatch @30/20kg
21 Over Head Squat
15 Thruster
15 Push Press
9 Bar Muscle Ups
9 Toes to Ring
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 Single Kettlebell Sumo Deadlift
10 + 10 Single Kettlebell Push Press
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
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
Back Squat (fast)
– 5 empty Bar Kang Squat
– 5+5 Wide Stance Good Morning + 1/2 Back Squat
– 5 Back Squat stop 2″ just above parallel and 2″ just under parallel @empty bar
– 2×5 Tempo Back Squat 3.3.3.1 @empty bar & 1st load
Work Capacity
CrossFit Total- CAP 20′
Cool Down
For Quality
1’ Single Unders
1′ Hollow Body Rock
1′ Step Over