Monday
Mobility
Knees
– 30″ High Table Rotation
– 30″ Arch Body Rocks
– 10 Downdog to Cobra
Shoulders – 1′
Jumping Lunges
General Warmup
2 Rounds For Quality
10 Down & Up
20” + 20″ Single Leg Hollow Body Rock
2 Rounds For Quality
10 Barbell Romanian Deadlift
10 Barbell Wide Stance Good Morning
10 Barbell Wide Stance Front 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 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 2′ x 16′ perform:
5 Deadlift Touch & Go – Start from 60% and build each set by feel
5 Burpees Box Jump Over
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Mobility
Back Chain – 2 Rounds of
– 10+10 T-Spine Rotations
– 10 + 10 Bird Dog
General Warmup
3 Rounds For Quality
8 Banded Face Pull
8 Banded Strict Press
8 + 8 Table High Rotation
Specific Warmup
Double Dumbbell Thrusters
– 2 x 5 Double Dumbbells Power Clean
– 2 x 5 Double Dumbbells Squat – 1″ stop in bottom Position focus on push up elbows
– 2 x 5 Double Dumbbells Push Press
– 5 Double Dumbbells Squat & Jerk Drive – focus on hip engagement
– 5 Double Dumbbells Thrusters
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
21 Pull Ups
15 + 15 Single Dumbbell Thruster
9 Strict Hand Stand Push Ups
1′ rest b/round
Cool Down
2 Rounds For Quality
15 Air Squat
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
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)
Double Unders
-2
– Hip Clap Jump (Focus on Jump Shape)
– Single Unders (Focus on Hands Position)
– Single/Double Hip Clap Jumps —> 1-1-2-1-1-2….
– Single/Double Unders —> 1-1-2-1-1-2…
– 2’ Practise Progression —> 1-2-1-2… / 2-2-2…
Work Capacity
For Time
100 Double Unders
7 Rounds
7 Burpees Over Barbell
5 GTOH @40/25kg
80 Double Unders
5 Rounds
5 Burpees Over Barbell
5 GTOH
60 Double Unders
3 Rounds
3 Burpees Over Barbell
3 GTOH
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″ Frog Position
15 Hip Rotation Alt.
10 + 10 Lizard Elbow Rotation
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
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
EMOM 18′
1) Max Effort Wall Ball
2) 30″ Plank
3) Max Effort Bar Muscle Ups
4) 30″ Hollow Position
5) Max Effort Kettlebell Snatch Alt. (From Ground) @24/16kg
6) 30″ Easy Pace Sit Ups
Cool Down
3’ For Quality
30″ Easy jumping jacks + 30″ Air squat
Friday
Mobility
Shoulders
15 Narrow Stance Squat
15 Sumo Stance Squat
5 Walking Push Ups
General Warmup
3 Rounds For Quality
10 Supine Grip Kipping Swing
10 Push Press Empty
5 Kang 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
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
Every 3′ x 6 Sets
2 Squat Clean & Jerk (Drop & Go) – Start from 60% and build by feel each set
1 Round of Cindy
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Mobility
Hip
10 Hip Rotation
6 Hip Rotation w/ reach
General Warmup
For Quality
200m Jog
20m PVC OH Jumping Lunges Alt.
30″ Wall Pike Shoulders tap
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
Work Capacity
For Time
12 Hang Power Snatch @40/25kg
200m Run
9 Hang Squat Snatch @50/30kg
200m Run
8 Hang Squat Snatch @60/40kg
200m Run
and way back up till 12 Hang Power Snatch @40/25kg
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups