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 Thruster
10m + 10m Banded Lateral Walk
10m + 10m Banded Front Walk
Shoulders
3 Sets
10 Half Strict Pull Ups
30″ Wall Plank
Plyo
5 Low Jump
5 High Knee Jump
5 Box Drop Power Position
5 Box Drop High Jump
5 Box Drop Broad Jump
General Warmup
2 Rounds For Quality
16 Skater Squat Alt.
20m Walking Lunges
20 Plank Trunk Rotation Alt.
Specific Warmup
Pull-ups
butterfly
– 2 x 5 Scapula Pulls Plus (1/4Pull-ups)
– 1 x 5 Bar Swings
– 3 x 1 Single Strict Butterfly Pull-ups
– 1 x 3 Strict Butterfly Pull-ups
– 2 x 5 Stiff Legs Butterfly Shoulder Rotation
– 2 x 5 Stiff Legs 1/2 Butterfly Pull-ups Stiff Legs
– 2 x 3 Butterfly Pull-ups
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
From 00:00 to 05:00 – For Time
21 – 15 – 9
Thruster @30/20kg
Pull Ups
From 05:00 to 10:00 – AMRAP
21 – 15 – 9
Ground to Over Head
Box Jump Over
From 10:00 to 20:00 – For Time
21 Thruster
15 Box Jump Over
9 Ground to Over Head
21 Pull Ups
15 Ground to Over Head
9 Box Jump Over
Cool Down
For Quality
100m Jog
100m Walk
15 Sit Ups
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
Ext. Hip
30″ + 30″ Trunk Rotation Lizard
30″ + 30″ Lizard Elbowing Hold
30″ + 30″ Lizard Arm Rotation
General Warmup
3 Rounds For Quality
20 Prone Angel PVC Pass Trough
8 PVC Over Head Squat tempo 5.5.1.1
12 Supine Grip Swing
Specific Warmup
Bear Complex
– 2 x 5 Power Clean
– 2 x 5 Front Squat
– 2 x 5 Push Press
– 2 x 5 Back Squat
– 2 x 5 Back Push Press
Barbell Over Head Lunges
– 2 x 5 Over Head Reverse Lunges
– 2 x 5 Over Head Split Squat
– 2 x 5 Bodyweight Walking Lunges
– 2 x 5 Over Head Lunges Alt. (In Place)
– 2 x 5 Over Head Walking Lunges
Work Capacity
Strength
EMOM 12′
1 Bear Complex – Start light and Build Moderate
Then full recovery and move on
For Time – 8′ CAP
400m Run
80m Barbell Over Head Walking Lunges @40/25kg
Cool Down
2 Rounds For Quality
1′ Hollow Hold
10 Indu Push Ups
Wednesday
Mobility
Shoudlers
Upper Body Mobility Routine
Core Activation
30″ Tuck Hold
30″ Hollow Hold
30″ + 30″ Star Side Plank Hold
General Warmup
3 Rounds For Quality
8 Duck Squat
20 Hand Stand Shoulders Tap
8 Toes to Ring
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
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
Work Capacity
Core Strength
EMOM 10′
1) 8/10 Rower Pike Ups
2) 20″ Side Plank + 20″ Side Plank + 20″ Plank
3′ Total Recovery then move on
Team of 2 – For Time
21 – 15 – 9 Burpees Box Jump Over Alt.
9 – 15 – 21 Burpees Toes to Bar Alt.
Cool Down
2 Rounds For Quality
20 Alt. Single Leg Squat
20 Lateral 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
20 PVC Pass Trough Bottom Position
20 Wall Plank Commandos Alt.
30″ Full Arm Plank Hold
Specific Warmup
Push Press
– 12′ Explosive Hip Thrusts @empty Bar
– 2×3 Shoulder Press tempo X.1.5.1 @empty Bar
– 2×3 Push Press Stop 3″ in power position @ empty Bar
– load Bar then 2×3 Push Press
Double Unders
-3
– Right arm Single Unders (both handles on R arm)
– Left arm Single Unders (both handles on L arm)
– Single Unders
– Right arm Double Unders (both handles on R arm) —> 1-1-2…
– Left arm Double Unders (both handles on L arm) —> 1-1-2…
– 2’ Practise Progression —> 1-2-1-2… / 2-2-2…
Work Capacity
Every 2′ x 5 Sets perform:
7 Barbell Down Half Curl – Empty
7 Barbell High Half Curl
7 Barbell Curl
Then Max Effort Chin Over the bar Hold
AMRAP 7′
2 – 4 – 6 – 8…
Barbell Push Press @40/25kg
35 Double Unders between sets
Cool Down
3’ For Quality
200m Jog
30″ Hold Hang on the Bar
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.
Squat Position
10″ Bottom Position Hold
5 Tempo Air Squat 5.5.1.1
10 Bottom Position Trunk Rotation Alt.
General Warmup
3 Rounds For Quality
10 Barbell Good Morning
20m Barbell Over Head Carry
10 + 10 Barbell Over Head Reverse Lunges
30″ Full Arm Plank
Specific Warmup
Snatch Deadlift
– 20” Snatch Grip Hold Starting Position
– 20” Snatch Grip Hold @Patella
– 20” Snatch Grip Hold High Hang
– 20” Snatch Grip Hold Hip
– 10” Eccentric Snatch Deadlift
– 10” Tempo Snatch Deadlift
Light Snatch
– 2×5 Snatch Grip Deadlift @empty Bar
– 2×5 Snatch Grip High Pull @empty Bar – Start Below the Knees
– 2×5 Hang Muscle Snatch @empty Bar
– 2×5 Below The Knees no Hip Hang Muscle Snatch @empty Bar
– 5 No Hip Power Snatch – takedown @empty Bar
– 5 No Hip Power Snatch @empty Bar
– Load Barbell then Power Snatch 3 reps (recommended no hip)
Work Capacity
Snatch Deadlift – 5″ Lift Off
Every 90″ x 6 Sets perform:
4 Snatch Deadlift @60% 1RM
Then
For Time – Team of 2
3 Rounds of
12 Synchro Hang Squat Snatch @30/20kg
12 Synchro Push Ups
12 Synchro Over Head Squat
Cool Down
2 Rounds For Quality
20 Down & Up
200m Jog
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
Core
2 Sets of:
30″ Tuck Hold
20″ Hollow Hold
10″ Hand Stand Hold
General Warmup
For Quality
20 Table Row Alt.
10 + 10 Single Kettlebell Bottom Up Thruster
10 Downdog to Cobra
Specific Warmup
Clean & Jerk – Moderate
– 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 Hang Power Clean & Jerk Drive
– 5 Hang Power Clean & Jerk – 3” Hold Power Position
– Load Bar and ramping
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
Pull-ups
kip
– 2 x 5 Scapula Pulls
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
Ring Dips
– short
– 5 Box Dips Eccentric only Eccentric tempo 4″
– 5 Box Dips with feet push on ground as a help for concentric phase
– 3 x single death position box dips
– 3 Strict Box Dips
– 3 Strict Ring Dips
Work Capacity
Team Chipper
50 Clean & Jerk @60/40kg
200m Run – I go you go
50 Kettlebell American Swing @24/16kg
20 Pull Ups – I go you go
50 Double Dumbbell Clean (From Ground) @2×22.5/15kg
20 Ring or Box Dips – I go you go
Cool Down
For Quality
1’ jog
30″ Hand Stand Hold
20 Sit Ups