Monday
Mobility
Knees
– 30″ rotation
– 2 x 5+5 Kneeling Leg Extension
– 10+10 hip hikes on bumper
Shoulders – 1′
PVC Routine
General Warmup
2 Rounds For Quality
10 + 10 Cossack Lunges
20” Tuck Ups
20 Plank Shoulders tap
2 Rounds For Quality
10 Barbell Good morning
10 Barbell Romanian Deadlift
10 Barbell Push Press “BTN” – 2″ Hold Top Position
Specific Warmup
Double Unders
– Skip in place (focus on Toes lands)
– Skip With the Rope (Skip Under)
– Plyo Jump Low/High height —> 1-1-2…
– Single/Double Unders —> 1-1-2…
– 2’ Practise Progression —> 1-2-1-2… / 2-2-2…
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
Work Capacity
5 Rounds of:
8 Hang Squat Snatch @50/35kg
12 Lateral Burpees Over Barbell
36 Double Unders
1′ rest b/rounds
Cool Down
For Quality
30″ Plank Position
200m Jog
Tuesday
Mobility
Back Chain – 2 Rounds of
– 10+10 T-Spine Rotations
– 10 Cat-Cow
General Warmup
3 Rounds For Quality
8 PVC Over head squat
8 PVC Pass Trough Bottom Position
5 + 5 Bird Dog
Specific Warmup
Single DB Devil Press
– 5+5 Dumbbell Grip Burpees
– 5+5 High Pull
– 5+5 High Pull Clean & Press
– 5 + 5 Devil Press
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
EMOM 20′
1) 30″ Max Effort Single Dumbbell Devil Press Alt. @22.5/15kg
2) 30″ Max Effort Sit Ups
3) 30″ Max Effort Toes to Bar or Knee to Chest
4) 100m Jog
Cool Down
2 Rounds For Quality
10m Walking Lunges
8 Tuck 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
10m Bodyweight Death March
12 Reverse Lunges Alt.
5 Downdog to Cobra
Specific Warmup
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
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 Full Wall Ball
Work Capacity
For Time
15 – 12 – 9
Power Clean @50/60/70kg – 35/45/55kg
42 – 30 – 18
Wall Ball
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
20″ Hold Hand Stand
5 Walking Push Ups
5 + 5 Roll Back
Specific Warmup
Overhead Squat @empty Bar
– 2×5 BTN Push Press @empty Bar
– 1/4 + 1/2 + Full Overhead Squat – 5+5+5 @empty Bar
– 6 Tempo Overhead Squat 3.3.3.3 @empty bar
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
Work Capacity
AMRAP 8′
12 Push Ups
12 STOH @40/25kg
2′ Rest then
in 5′ Find
5RM Over Head Squat – From Ground
Cool Down
3’ For Quality
30″ Easy jumping jacks + 30″ Air squat
Friday
Mobility
Shoulders
15 Stiff Arms Band Pull Down
15 Plank to Downdog
15 Prone Angel
General Warmup
3 Rounds For Quality
5 + 5 Mix Grip Scapula Pull
15 Hollow Body rock
10m + 10m OH Kettlebell Carry
Specific Warmup
Hspu
kip long
– 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
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
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
Work Capacity
Hand Stand Push Ups
Pull Ups
Every 90″ perform 8 American Swing @24/16kg
Cool Down
2 Rounds For Quality
8 Knees to Chest
8 Deadlift
Saturday
Mobility
Hip
10 Hip Rotation
6 Hip Rotation w/ reach
General Warmup
For Quality
200m Jog
20 Jumping Lunges Alt.
10m Inch Worm Walk
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
Bar Muscle Ups
– kip
– 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
– 3 Banded Assisted BMU or 3 BMU
Work Capacity
4 Rounds
9 Box Jump Over
7 Squat Clean @70/45kg
5 Toes to bar
3 C2B
1 Bar Muscle Up
90″ rest b/rounds
Cool Down
For Quality
1’ Jumping Jacks
20 Push-ups