Monday
Mobility
Knees 1’30
Rotation & Squat
Shoulders – 1′
PVC Routine
General Warmup
3 Rounds For Quality
12 Sit-ups
6 Scapula Pull while Knees is on the chest
6+6 Single Kettlebell Thrusters
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
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
Work Capacity
Team of 2 – For time, partitioned any way: – CAP 18′
200 Toes to Bar
200/170 Cal Row/Bike
200 Thrusters 40/25Kg
Cool Down
For Quality
40 Jumping Jacks
10 Burpees
Tuesday
Mobility
Wrist 1’30
Flexion Routine
General Warmup
3 Rounds For Quality
10 Push-ups
30″ Full Arms Plank Position
10 Single Ring Row (double hands on 1 ring)
Specific Warmup
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
– heavy
– 8 x Body Weight Jump and land (hands on shoudlers) – focus on hip engagement
– 8 x Body Weight Jump and land with arms extension – focus on timing
– 5+5 of Behind the Neck Push Press + Behind the Neck Push Jerk @empty bar
– 5 Push Jerk with 2″ stop in power position during dip and also during catch @ empty Bar
– 5 Push Jerk with 2″ stop only during catch position @ empty Bar
– 5 Push Jerk – no catch & go @ empty Bar
– 5 Push Jerk Catch & go @ empty Bar
– load barbell and go by triple
Work Capacity
3′ to find 1RM of the following complex
1 Deadlift +
1 Hang Power Clean +
1 Shoulder to Overhead
1′ rest, then AMRAP 8′
9 Deadlift 60/40Kg
6 Hang Power Clean 60/40Kg
3 Shoulder to Overhead 60/40Kg
no rest – 3′ to find 1RM of the following complex
1 Deadlift +
1 Hang Power Clean +
1 Shoulder to Overhead
Cool Down
For Quality
30 Air Squat
15 Push-ups
8 Knees to Chest
Wednesday
Mobility
Ankle
1′ Forced Dorsiflexion
1′ Heel Drop
General Warmup
3 Rounds for Quality
5+5 Single Leg Step-up
10 Push-ups
15 Air Squat
then
3 Rounds for Quality
5 SIngle Dumbbell or Kettlebell Deadlift
5 SIngle Dumbbell or Kettlebell Power Clean
5 SIngle Dumbbell or Kettlebell Double hand Push Press
Specific Warmup
Hspu
– 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
alt. Dumbbell Snatch
– 10 alt. Dumbbell Deadlift
– 10 alt. Dumbbell Power Position and jump w/ stiff arm
– 10 alt. Dumbbell Hang Pull (focus on Torsion and Dumbbell’s Midline)
– 10 alt. Dumbbell Muscle Snatch (Technique 1)
– 10 alt. Dumbbell Power Snatch (Technique 2)
Work Capacity
For Time – Cap 25′
25 HSPU
100 Wall Ball
25 HSPU
100 Box Jumps
25 HSPU
100 alt. Dumbbell Snatch
25 HSPU
Cool Down
3 Rounds for Quality
2 Wall Climb
5 Rollout
Thursday
Mobility
Feet
2′ Proprioceptive routine
Shoudlers
20″ PVC Shoudler Translocations
20″ PVC Figure 8
20″ PVC Lean
General Warmup
2 Rounds For Quality
30″ PVC Overhead Squat
30″ RDL @ empty Bar
Specific Warmup
Heavy Hang 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 High Hang Squat Snatch + 1 Hang Squat Snatch (stop 1″in bottom Position)
– 1st Load on Bar then: 1 Hang Snatch Pull + 1 Hang Squat Snatch @1st Load
– Ramping
Power & Strength
Power Snatch + Hang Squat Snatch
Every 2′ for 10′
1+2 heavy Reps
Work Capacity
EMOM 15′
1st – 3 Squat Snatch @80% of last weight
2nd – 220/200m Row
3rd – 15 Hollow Rock
Cool Down
For Quality
1′ Run/Row/Bike
15 No Push-ups Burpees
then
Stretching
Friday
Mobility
Wrists
15+15″ Wrist Rotations
10 Lower Prayers
20″ Static Holds on Floor
General Warmup
3 Rounds for Quality
3+3 Single Leg Step-in & Step-out no Push-ups Down&up
3 tempo PVC Overhead Squat 3.3.X.1
3 Push-ups + 1 Wall Climb
then
3 Rounds for Quality
3+3 Single Leg Glute Ham Raises
3 tempo Snatch Grip Romanian Deadlift 3.3.X.1
3 Snatch Grip Behind the Neck Push Press @empty Bar
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
Power & Strength
Push Press form Ground
5 x 10 Heavy Reps
rest 1’30 b/s
Work Capacity
27-21-15-9 For Time – CAP 11′
Push Press @40/25Kg
Lateral Burpees
Cool Down
5 Rounds for Quality
5 no Push-ups Burpees
5 Deadlift
Saturday
Mobility
Shoulders
20 Shoulder Corkscrew
20 Alternating Chest Hugs
10+10 Rolling Shoulder Circles
Hip
10 Hip Rotation
6 Hip Rotation w/ reach
General Warmup
2 Rounds for quality
6 alt. lunges
6 Air Squat
10″ Full Arms Plank Position
EMOM 4′
12 Jumping jacks
6 Air Squat Jump
3 no Push-ups Burpees
Specific Warmup
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
Pull-ups
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
Kettlebell 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
Goblet Squat
– 5 Single Kettlebell Double Hand Power Snatch
– 20″ Hold Power Position Kettlebell in goblet hold
– 5 Goblet Squat tempo 3.3.1
– 5 Goblet Squat
Work Capacity
4 Rounds For Time – Cap 16′
30 A.Swings 24/16Kg
7 Pull-ups
30 Goblet Squat 24/16Kg
7 Toes to Bar
Cool Down
3 Rounds For Quality
10 Air Squat
8 Kettlebell Deadlift