Monday
Mobility
Hip
– 30″ Hip Rotation
– 30″ Hip Rotation & Extension
– 30″ Frog Position
Back Chain
10 Banded Over Head Squat
10 Banded Romanian Deadlift
10m + 10m Banded Lateral Walk
General Warmup
2 Rounds For Quality
200m Jog
15 Hollow Body Rock
10 Bootstrap Squat
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
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
Work Capacity
Every 2′ x 5 Sets:
1 Hang Squat Clean + Squat Clean (No Touch & Go) – Start @50% and build by feel
Then 2′ rest and move on
8’AMRAP
3-6-9-12..
Front Squat (From ground) @50/35kg
Toes to Bar
Cool Down
For Quality
20 Reverse Lunges
1′ Full Arm Plank
Tuesday
Mobility
Scapula – 2 Rounds of
– 10+10 Mix Grip Scapula Pull
– 10 + 10 Bird Dog
Shoulders 1
30″ Hand Stand Shoulders tap
30″ Inch Warm Walk
30″ Wall Over Head Mobility
General Warmup
3 Rounds For Quality
8 Walking Push Ups
10 Downdog to Cobra
15 Prisoner Squat
Specific Warmup
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
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
Single Kettlebell Snatch
– 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
– 5 + 5 Single Arm Kettlebell Snatch
Work Capacity
In a 2′ window find Max Effort C2B or Pull Ups
Then 3′ rest
For Time
4 Rounds of
9 C2B
12 Double Dumbbell or Kettlebell Hang Snatch @2×22.5/15kg
50 Double Unders
Cool Down
2 Rounds For Quality
1′ Jumping Jacks
200m Walking
Wednesday
Mobility
Knee
2′ Knee routine
Shoudlers
20″ PVC Shoudler Translocations
20″ Tempo Push Ups – 3.3.X.1
20″ Pike Hand Stand
General Warmup
3 Rounds For Quality
10m Death March
10m PVC Over Head Walking Lunges
10 Down & Up Touch the target
Specific Warmup
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
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
Work Capacity
4 Sets of:
2′ ON
10 Burpees Box Jump Over
Max Effort American Swing @32/24kg
2′ OFF
Active Recovery – Jogging or Walking
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Mobility
Ankle
1′ Forced Dorsiflexion (w/ KT or DB)
Spine
10+10 Quadruped T-Spine Rotation
10 Cat-Cow
General Warmup
2 Sets For Quality
15″ Single Arm Wall Plank (Left)
15″ Single Arm Wall Plank (Right)
15″ Both Arm Plank
15″ Full Arm Plank
Specific Warmup
Heavy Power Snatch
– Yoga Barbell (power routine): 3 Rounds of –> 4 Snatch Deadlift + 4 Hip Pull + 4 Hang Power Snatch @empty Bar
– 8 Half Overhead Squat Snatch Grip tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (Power routine): 3 Rounds of –> 1 Hip Power Snatch + 1 Hang Power Snatch + 1 Below The Knees Hang Power Snatch (stop 1″in Power Position)
– 1st Load on Bar then: 1 Snatch Pull takedown + 1 Power Snatch @1st Load
– Ramping
Work Capacity
EMOM 10′
2 Hang High Pull + 1 Power Snatch – Start @60% and build by feel
Then 2′ rest and move strictly to
Bloody Randy
For Time – Cap 10′
5 Rounds of:
15 Power Snatch @35/25kg
30″ rest b/round
Cool Down
3’ For Quality
30″ Sit Ups + 30″ Hollow Hold
Friday
Mobility
Shoulders
15 “BTN PVC” Press Tempo 5.5.5.1
15 PVC Pass Trough
15 Over Head Squat Narrow Grip
General Warmup
3 Rounds For Quality
10 + 10 Mix Grip Kipping Swing
10 Push Press Empty
5 Power Sots 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
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
4 Sets every 2′ of:
12 Double Dumbbell or Kettlebell Strict Press – Load by feel
12 Double Dumbbell or Kettlebell Bent Over Row – Load by feel
Then full recovery
Metcon
21 – 15 – 9
Long Cycle Double Kettlebell or Double Dumbbell @/16kg or 22.5/15kg
21 – 15 – 9
Double Kettlebell or Double Dumbbell Deadlift (Both faces touch the ground)
Cool Down
2 Rounds For Quality
8 Knee to chest
10″ Chin Over the Bar Hold
Saturday
Mobility
Hip
10 Hip Rotation
6 Hip Rotation w/ reach
General Warmup
For Quality
200m Jog
20 PVC Squat Position Pass Trough
20 PVC Over Head Hip Rotation Alt.
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
Work Capacity
For Time
800m Run
40 Wall Ball
600m Run
30 Wall Ball
400m Run
20 Wall Ball
200m Run
10 Wall Ball
Cool Down
For Quality
1’ Cossack Squat Alt.
10 Pike Push Ups