Monday
Mobility
Hip
– 30″ Hip Rotation
– 30″ Hip Rotation & Extension
– 30″ Frog Position
Back Chain
10 Banded Front Squat
10 Banded Reverse Lunges
10m + 10m Banded Front Walk
Shoulders
2′ PVC Pass Trough in 3 Position Squat
General Warmup
2 Rounds For Quality
200m Jog
4 Wall Climb
12 Prisoner Reverse Lunges
Specific Warmup
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
Strict Chin-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 Chin-ups 3” descent
– 3 x 1 Tempo Strict Chin-ups X.3.1.
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
AMRAP 5′
Max Tons Back Squat (From Ground)
2′ Rest
AMRAP 5′
Max Effort Strict Chin Ups
2′ Rest
AMRAP 5′
5 + 5 Single Dumbbell Strict Press
10 + 10 Single Dumbbell Push Press
15 + 15 Single Dumbbell Push Jerk
20 Push Ups
Cool Down
For Quality
20 Down & Up
1′ Hand Stand Hold
Tuesday
Mobility
Scapula – 2 Rounds of
– 10″ Supine Grip Hold
– 10″ Prone Grip Hold
– 10″ Supine Grip Chin Over the Bar Hold
Shoulders 1
30″ Plank Shoulders tap
30″ Inch Warm Walk
30″ Wall Back Hand Stand Hold
General Warmup
3 Rounds For Quality
20 Pike Shoulders Tap
12 PVC V-Ups
10 Arch Body Rocks
Specific Warmup
Burpees Box Jump Over Regional Standard
– 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 (Hands & Feet touch the box) and jump down
– 3 Burpees Box Jump Over
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
6 Rounds for time
12 Burpees Box Jump Over – Regional Standard
35 Double Unders
12 Chest to Bar
Cool Down
2 Rounds For Quality
1′ Walking Lunges
200m jog
Wednesday
Mobility
Knee
2′ Knee routine
Shoudlers
General Warmup
3 Rounds For Quality
10 PVC Squat Position Pass Trough
20 Hollow Body Rock
15 Jumping Air Squat
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
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
AMRAP 15′
15 Hang Squat Snatch @40/25kg
15 Leg Raises
15 Kipping Hand Stand Push Ups
12 Squat Snatch @50/35kg
12 Knee to Chest
12 Strict Hand Stand Push Ups
9 Over Head Squat @60/40kg
9 Toes to Bar
9 Deficit Hand Stand Push Ups
in the remaining time try to find max out of 1 Hang Squat Snatch + 1 Squat Snatch + Over Head Squat
Cool Down
2 Rounds For Quality
10 Lateral Down & Up
10 Jefferson Curl
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 Over Head Single Kettlebell Carry
10 Hand Stand Shoulders Tap
12 Side Kick Trough Alt.
Specific Warmup
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 – Go for Squat Clean
– 5 + 5 Single Arm Kettlebell Push Jerk
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
Work Capacity
2′ ON – 2′ OFF x 5 Rounds
8 + 8 Kettlebell Hang Squat Clean & Jerk @24/16kg
8 Burpees Touch the Target
Max Effort Over Head Kettlebell Lunges
Cool Down
3’ For Quality
30″ Sit Ups + 30″ Hollow Hold
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
General Warmup
3 Rounds For Quality
10 Supine Grip Swing
10 Indu Push Ups
20 Jumping Lunges
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 – Deficit Plate 20kg below your feet
– Ramping
Power Clean
– short
– 8 Clean Deadlift @empty Bar
– 8 Hang Clean Pull @empty Bar
– 8 Hang Power Clean @empty Bar
– 8 Below The Knees Power Clean @empty Bar
– 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
Deficit Deadlift
Every 2′ x 5 Sets perform:
8 reps @ 60% 1RM
3′ total recovery then
AMRAP 9′
9 Ground to Over Head @ 60/40kg
18 Air Squat
Cool Down
2 Rounds For Quality
12 Leg raises
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
General Warmup
For Quality
400m Jog
12 Med ball Hug Cossack Squat Alt.
20m + 20m Med Ball Pec Walk
6 Tempo Push Ups 3.3.1.1
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
Single Dumbbell Split Jerk
– 6 Alt. Dumbbell Push press
– 6 alt. Dumbbell Split Position Push Press
– 6 alt. Dumbbell Split Jerk Drive
– 6 alt. Dumbbell Split Jerk (Fast Change)
Work Capacity
For Time
30-25-20-15-10
Wall Ball
Dumbbell Split Jerk Alt. @22.5/15kg
Cool Down
For Quality
1’ Single Unders
1′ Hollow Hold
1′ Downdog Feet Touch Alt.