Monday
Mobility
Press Activation
2 Sets
10 Banded Single Arm Press
10 Banded Single Arm Row
10 Banded Power Position Press
Back Chain
10 Banded Hip Hinge
10 Banded OHS
10m + 10m Banded Lateral Walk
Shoulders
3 Sets
10 Half Strict Pull Ups
30″ Wall Plank
5 Hip to Bar
Core
30″ Hollow Hold
30″ Arch Hold
15 Hollow Body Rock
15 Arch Body Rock
Knee
2 Sets:
30″ Knee Out Rotation
10 Tip Toe Squat
10 Sumo Squat
Hip Engage
2 Sets
10 Banded Hip Hinge
10 Banded Med Ball Hip Hinge
10 Kneeling Hip Jump
General Warmup
2 Rounds For Quality
20m Single Kettlebell or Dumbbell OH Carry
10 Turkish Sit Ups
10 Goblet Thruster
Specific Warmup
Front Squat
light
– 1/4 + 1/2 + Full Front Squat – 5+5+5 @empty Bar
– 2×3 Tempo Front Squat 3.3.3.1 @empty Bar
– load Bar then 2×3 Front Squat
Double Dumbbell or Kettlebell Hang Snatch
– 2 x 5 Double Swing
– 2 x 5 Double Swing High Pull
– 2 x 5 Double Push Press
– 5 Double Swing High Pull & Press – focus on hip engagement and elbow turnover
– 5 Double Hang Snatch
Double Dumbbell or Kettlebell Thrusters
– 2 x 5 Dumbbells Power Clean
– 2 x 5 Dumbbells Squat – 1″ stop in bottom Position focus on push up elbows
– 2 x 5 Dumbbells Push Press
– 5 Dumbbells Squat & Jerk Drive – focus on hip engagement
– 5 Dumbbells Thrusters
Work Capacity
AMRAP 17′ – Team of 2
Partner 1 – 30 Front Squat (From Ground) @50735kg
While Partner 2 – Holding 2 Kettlebell Front Rack @2×16/12kg
Then
Partner – 2 30 Double Kettlebell Hang Snatch
While Partner 1 – Holding Barbell Over Head
Then in the remaining time AMRAP
Synchro Barbell Thruster
Synchro Double Kettlebell Thruster
Cool Down
For Quality
1′ Row or Bike
5 Strict Burpees
1′ Jumping Jacks
Tuesday
Mobility
Back Chain
2 Sets
10 Banded Good Morning
10 Banded Single Leg Hip Hinge
10 Bird Dog Alt.
Shoulders
30″ 3 Position PVC Pass Trough
Scapula Pull
5 + 5 Mix Grip Scapula Pull
5 + 5 Mix Grip Half Pull Ups
5 Supine Grip Kipping
5 Hip to Bar
Hip
1′ Hip Rotation & Extension Alt.
Plyo
10 Air Squat Jump
10 High Jump
10 Stiff Leg Jump
10 Drop
10 Drop High Jump
Plyo
2 Sets
5 Drop Box
5 Drop Box High Jump
5 Drop Box Jump on Box
5 Drop Box Jump on High Box
General Warmup
3 Rounds For Quality
12 Romanian Deadlift
12 Broad Jump
10 Hip Muscle Clean
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
Work Capacity
Strength
In a 10′ time window find:
1RM Daily Power Clean
Then For Time
21 – 15 – 9
Power Clean @ 50/60/70% of 1RM
42 – 30 – 18
Double Unders
Cool Down
2 Rounds For Quality
1′ Single Unders
30″ L-Sit Hold
Wednesday
Mobility
Shoudlers
Upper Body Mobility Routine
Shoulders 2
1′ PVC Pass Trough
1′ Facing Floor PVC Pass Trough
1′ PVC Trunk Rotation Over Head
1′ Reverse Grip Pass Trough
Back Chain
2 Sets
10 PVC Good Morning
10 Arch Body Rocks
10 + 10 Single Leg Deadlift
General Warmup
2 Rounds For Quality
10 Pike Ups
10 + 10 Single Dumbbell Arnold Press
30m Inch Worm Walk
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
Rowing
– 10 Strokes only Arms;
– 10 Strokes only back and arms;
– 10 Strokes Legs, Back and arms;
– 40” try to keep 22 strokes/min under 2:00/2:10
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
Team of 2 – For Time
100 Pull Ups
100 Wall Ball
100 Cal Row / Bike
100 Double Dumbbell Push Press
Cool Down
2 Rounds For Quality
20 Side Kick Trough
12 Down & Up
Thursday
Mobility
Upper Body Pull Activation
15 banded Face Pull
15 Banded Belly Pull
15 Banded Pull Down
15 Banded Triceps Pull Down
15 Banded Biceps Curl
Upper Body Activation Routine
Shoulders BW
20 Shoulder Corkscrew
20 Alternating Chest Hugs
10+10 Rolling Shoulder Circles
Hip
T-Spine Activation
10 + 10 Elbow Lizard Chop
10 + 10 Lizard Trunk Rotation
10 + 10 Split Squat
10 + 10 Reverse Lunges
General Warmup
2 Sets For Quality
10 + 10 Banded Pall-off Press
10m + 10m OH Banded Lateral Walk
10 Banded Good Morning & Press
Specific Warmup
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.
Barbell Front Rack Lunges
– 2 x 5 Front Rack Reverse Lunges
– 2 x 5 Front Rack Split Squat
– 2 x 5 Bodyweight Walking Lunges
– 2 x 5 Front Rack Lunges Alt. (In Place) – Ramping
– 2 x 5 Front Rack Walking Lunges
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
Pull Strength
EMOM 8′
1) 10 Barbell Pendlay Row @60/40kg
2) 8 Strict Pull Ups + Chin Over The Bar Hold
Then
AMRAP 10′
12 Front Rack Lunges Alt. @40/25kg
12 Toes to Bar
12 Front Face Burpees Over Barbell
Cool Down
3’ For Quality
400m Jog
1′ Walk
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
Hip
2 Sets of:
12 Lateral Hip Rotation
12 Lateral Hip Rotation + Extension
12 Frog Position Foot Raises Alt.
Back Chain
2 Sets
5 Rounded Deadlift
5 Romanian Deadlift
5 Deadlift
Knee
10 + 10 Single leg Squat
10 Narrow Stance squat
10 + 10 Cossack Lunges
10 Deck Squat
Plyo
10 Drop
10 Drop Broad Jump
10 Drop High Jump
10 Drop High Jump + Broad Jump
General Warmup
3 Rounds For Quality
10 Snatch Hit Hip & High Pull
10 Snatch Hit Hip & Muscle Snatch
10 Snatch Hit Hip & Power Snatch + Over Head Squat
10 Snatch Hit Hip & Squat Snatch
Specific Warmup
Hip Snatch
– Yoga Barbell (power routine): 3 Rounds of –> 4 Snatch Deadlift + 4 Hip Pull + 4 Hip 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 Hip Deep Power Snatch + 1 Hip Squat Snatch (stop 1″in Squat Position)
– 1st Load on Bar then: 1 Hip Snatch Pull takedown + 1 Hip Power Snatch @1st Load
– Ramping
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
Work Capacity
Strength
EMOM 4′
4 Hip Power Snatch – Light Weight
1′ Rest then
EMOM 4′
2 Hip Squat Snatch – Start from 50% and build moderate
2′ rest
Then AMRAP 7′
12 Sit Ups
9 Snatch Deadlift @40/25kg
6 Hang Power Snatch
3 Over Head Squat
Cool Down
2 Rounds For Quality
2′ Assault Bike
30″ Forward
30″ Backward
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
Plyo
2 Sets
5 Down & Up High Jump
5 Down & Up Broad Jump
5 Down & Up Box Jump
Core
2 Sets of:
30″ Tuck Hold
20″ Hollow Hold
10″ Hand Stand Hold
Knee/Calves
2′ Kettlebell Knee Tilt Hold Alt.
Back Chain
2 Sets
10 Arch Body Rocks
10 + 10 Single Leg Deadlift
10 Banded Romanian Deadlift
General Warmup
For Quality
15 Step Up Over
12 Push Ups
15 Jefferson curl
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
For Time
21 – 15 – 9
Deadlift @100/80kg
Burpees Box Jump Over
Cool Down
For Quality
20 Med Ball Squat Clean