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
6 Air Squat
20” Cross Body Mountain Climber
6 Push-ups
2 Rounds For Quality
10 Dumbbell Goblet Good morning
10 + 10 Dumbbell Cross Body Romanian Deadlift
10 + 10 Dumbbell Push Press – 2″ Hold Top Position
Specific Warmup
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)
Sit-ups
– 20” Hollow Hold
– 20” Tuck Hold
– 20” Single Leg Single Arm Alt. Tuck Ups
– 10 Stiff Legs Sit Ups
– 10 Butterfly Sit Ups
Work Capacity
3′ ON – 2′ OFF x 20′
21-15-9
Dumbbell Snatch @22.5/15kg
Weighted Sit Ups @plate 10/5kg
Cool Down
For Quality
20 alt. Lunges
20 Hollow Rock
Tuesday
Mobility
Back Chain – 2 Rounds of
– 10+10 T-Spine Rotations
– 10 Cat-Cow
General Warmup
3 Rounds For Quality
8 Kang Squat
20 Lunges Alt.
20″ Plank Shoulders Tap
Specific Warmup
Power Clean
– 8 BW Movement: Jump + Land + Elbows Turnover
– 8 Jump + Shrug + Elbows Turnover (catch) @empty Bar from dead hang position
– 8 Below The Knees Clean Pull @empty Bar (Focus on impact of the bar on the quads) (Technique 1)
– 8 Below The Knees Clean Pull @empty Bar (Focus on impact of the bar on the hip)(Technique 2)
– 5 Below The Knees Deep Power Clean – 2” Stop in power Position (check Elbows in Front Rack)
– 5 Below The Knees Power Clean – 2” Stop in power Position
– Load Bar and ramping
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
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 7′
8 Clean & Jerk @50/35kg
12 Toes to Bar
2′ Rest
For Time – CAP 7′
Total Reps of C&J
Total Reps of Toes to Bar
Cool Down
3 Rounds For Quality
4 Deadlift
8 Knees to Chest
Wednesday
Mobility
Feet
2′ Proprioceptive routine
Shoudlers
20″ PVC Shoudler Translocations
20″ PVC Figure 8
20″ PVC Lean
General Warmup
3 Rounds For Quality
8 tempo Push-ups 3.1.X.5
16 Tall Kneeling Position Hip Extension
s Air Squat Jump
Specific Warmup
Burpees Box Jump Over
– Down & Up Step Up Over
– Down & Up Box Jump
– Down & Up Box Jump Over Step Down
– Down & Up Box Jump Over
– Burpees Box Jump Over
Strict Pull-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 Pull-ups 3” descent
– 3 x 1 Tempo Strict Pull-ups X.3.1.
Work Capacity
For Time – CAP 17′
100/80 Wall Ball
Then
2 Rounds of:
20 Burpees Touch the Target
15 Strict Pull Ups
Cool Down
2 Rounds For Quality
10 Goblet Squat
10 no push-ups Burpees
Thursday
Mobility
Ankle
1′ Forced Dorsiflexion (w/ KT or DB)
Spine
10+10 Quadruped T-Spine Rotation
10 Cat-Cow
General Warmup
For Quality
30 Mountain Climbers
6+6 Dumbbell Deadlift
6 Scapula Pull
Specific Warmup
Double Unders
-1
– 3 times alternating 15″ slow Single Unders and 15″ fast Single Unders
– 3 Slow High Jumps Single Unders
– Double tap with hands on quads during jump find rhythm
– 1′ Double Unders Trial
Single Dumbbell Clean
– 5+5 Dumbbell Deadlift
– 5+5 Dumbbell Power Position and jump w/ stiff arm
– 5+5 Dumbbell Hang Pull (focus on Torsion and Dumbbell’s Midline)
– 5+5 Dumbbell Muscle Clean (Technique 1)
– 5+5 Dumbbell Power Clean (Technique 2)
Single Dumbbell Jerk
– 5+5 Double Hand on Dumbbell Push Press
– 5+5 Double Hand on Dumbbell Push Jerk
– 5+5 Dumbbell Push Press
– 5+5 Dumbbell Push Jerk
Work Capacity
EMOM 21′
1) 60/120 Double Unders or Single Unders
2) 8 + 8 Single Dumbbell Hang Clean & Jerk @22.5/15kg
3) 15/12 Bar Dips or Box Dips
Cool Down
4’ For Quality
Easy Jog alternated to slow pace jumping jacks
Friday
Mobility
Shoulders
15 Stiff Arms Band Pull Down
15 Plank to Downdog
15 Prone Angel
General Warmup
3 Rounds For Quality
20 PVC Over Head Lunges Alt.
10 PVC Over Head Squat
10 Down & Up Over PVC
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
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
Every 2′ for 12′
1 Hang Squat Snatch + 1 Squat Snatch @50/60 % 1RM (No T&Go)
2′ Rest
AMRAP 6′
10 Over Head Squat @40/25kg
10 Lateral Burpees Over Barbell
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
10+10 Courtsey Air Squat
20 Cossack to Cossack 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
Work Capacity
8′ to Find
5RM Front Squat From Ground
then
2′ Rest
AMRAP 8′
8 Push Press @50/35kg
200m Run
Cool Down
For Quality
1’ Jumping Jacks
20 Push-ups