Monday
Mobility
Knees
– 30″ rotation
– 2 x 5+5 Kneeling Leg Extension
– 10+10 hip hikes on bumper
Shoulders – 1′
PVC Routine
General Warmup
3 Rounds For Quality
8+8 Single Dumbell RDL
4 Air Squat
8 Burpees
4 Air 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
Burpees Jump Over Barbell
– 5 No Psuh-ups Burpees w/ 3” stop in Plank Position – focus on fast transition
– 3 Starting from Full Arms plank position Push-ups + single step FWD and jump over Bar
– 3 Starting from Full Arms plank position Push-ups + double feet lateral step and jump over Bar
– 3 Starting from standing Position Burpees Over Bar and back to standing position
– 3 Burpees Over The Bar
Work Capacity
AMRAP 7’
60 Wall Ball
30 Front Facing Burpees
Max Deadlift 50/35Kg
Rest 3’
For Time – cap 10’
60 – reps of deadlift done
30 front facing burpees
60 Wall Ball
Cool Down
For Quality
4 lap jog
10 Burpees
Tuesday
Mobility
Back Chain – 2 Rounds of
– 10+10 T-Spine Rotations
– 10 Cat-Cow
General Warmup
EMOM 6’
1st – 3 Air Squat + 3 Push-ups + 3 Scapula Pull
2nd – 8+8 Single Dumbbell Push Press
3rd – 30” Jumping Jacks
Try 2 Bike progressive sprint
Specific Warmup
Pull-ups
– 2 x 5 Scapula Pulls
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
Work Capacity
EMOM 15’
1st – AMRAP of Cindy
2nd – 30 Thrusters empty Bar
3rd – 15/11 Cal Bike
Cool Down
For Quality
8 Knees to Chest
30 Air Squat
15 Push-ups
Wednesday
Mobility
Feet
2′ Proprioceptive routine
Shoudlers
20″ PVC Shoudler Translocations
20″ PVC Figure 8
20″ PVC Lean
General Warmup
3 Rounds For Quality
20” Dead hang Hold on Bar
3 Slow transition from Hollow to Arch
6 Swing Kipping
10 Bumper Ground to Overhead
Specific Warmup
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)
Bar Muscle Ups
– 2×5 Bar Swing
– 2×3 Swing and Push yourself off the Bar – focus on eyes over bar and arms as stiff as possible
– 10 Stiff Arms PVC Banded Pull-down
– 4 Box Kip Jump and Muscle Ups – focus on put Bar on Belly and dip
– 4 Box Kip Jump and Muscle Ups – continuously, like touch&go
– 4×1 Jump and Kipping Belly to Bar or better, Hip to Bar
– 3 Banded Assisted BMU or 3 BMU
Work Capacity
For Time – cap 21’
3 Rounds of
6 Bar Muscle Ups
9 Below The Knees Power Snatch 30/20Kg
3 Rounds of
10 Chest to Bar Pull-ups
9 Below The Knees Power Snatch 30/20Kg
3 Rounds of
14 Pull-ups
9 Below The Knees Power Snatch 30/20Kg
Cool Down
2 Rounds for Quality
12 Situps
24 alt. Lunges
Thursday
Mobility
Ankle
1′ Forced Dorsiflexion (w/ KT or DB)
Spine
10+10 Quadruped T-Spine Rotation
10 Cat-Cow
General Warmup
For Quality
20+20m Bear Walk
20m Lizard Walk
20m inch. Worm Stiff Legs Walk
Specific Warmup
Rowing
– 10 Strokes only Arms;
– 10 Strokes only back and arms;
– 10 Strokes Legs, Back and arms;
– 40” try to keep 22 strokes/min under 2:00/2:10
Work Capacity
For Time – team of 3
10000/9000m Row while
500 Burpees
Cool Down
For Quality
1 Round of Cindy
Friday
Mobility
Shoulders
15 Stiff Arms Band Pull Down
15 Plank to Downdog
15 Prone Angel
General Warmup
3 Rounds For Quality progressive pace
Easy – medium – max
15 Bumper in&out jump
8 Bumper GTOH
4 Burpees Over Bumper
Rest 30”
Specific Warmup
Strict Pull-ups
– 2 x 3 Scapula Pulls in hollow pose
– 2 x 3 Scapula Pulls Plus 1/4 Pull-ups stop 1” in hollow pose
– 3 x 1 Tempo only eccentric Strict Pull-ups 3” descent
– 3 x 1 Tempo Strict Pull-ups X.3.1.
Specific Warmup
Single DB/KT Overhead Lunges
– 5+5 Dumbbell or Kettlebell Tempo Half Overhead Squat 1.3.1.1
– 6+6 alt. Overhead Lateral Lunges
– 4+4 alt. Overhead no walking Lunges
– 4+4 m. Overhead Walking Lunges
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
Every 5’ for 20’
Sprint 20/13 Cal Bike
10 + 10 m Single DB/KT Overhead Lunges
5 Burpees Box Jump Over
Cool Down
3 Rounds for Quality
5 Sumo Deadlift
10 Mountain Climbers slow pace
Saturday
Mobility
Hip
10 Hip Rotation
6 Hip Rotation w/ reach
General Warmup
3 Rounds For Quality
6 tempo Push-ups 1.1.1.6
12 Flexed Legs Hollow Rock
6 medball clean
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
Strict Pull-ups
– 2 x 3 Scapula Pulls in hollow pose
– 2 x 3 Scapula Pulls Plus 1/4 Pull-ups stop 1” in hollow pose
– 3 x 1 Tempo only eccentric Strict Pull-ups 3” descent
– 3 x 1 Tempo Strict Pull-ups X.3.1.
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
5 Rounds for time
10 strict Pull-ups
20 ABMAT Situps
10 HSPU
1 Squat Clean @ 100/65Kg
Cool Down
3 Rounds For Quality
30″ Jumping Jacks
12 no push-ups Burpess
30″ Jumping Jacks