Monday
Mobility
Pull Activation
2 Sets
10 + 10 Banded Single Arm High Pull
10 + 10 Banded Single Arm Chin Row
10 + 10 Banded Power Position Chest Row
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
10 Plate Thruster
10 Ring Swing
10 Plate Romanian Deadlift
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
Thrusters
– 2 x 5 Power Clean
– 2 x 5 Front Squat – 1″ stop in bottom Position focus on Front Rack Position
– 2 x 5 Push Press – Focus on midline
– 5 Front Squat & Jerk Drive – focus on hip engagement
– 5 Thrusters
Toes to Ring
– short
– 2×5 Ring Swings
– 2×5 Kipping Ring Stiff legs Raises (find max height without losing rhythm)
– 3+3 Kipping Single Leg Raises
– 1′ Toes To Ring Trial
Pistols
– 8 Tight Feet Air Squat
– 8+8 Step Up on high box
– 4+4 Single Leg Step up on high box without other leg help (use 8 kg kettlebell on hands if help)
– 6 alt. tempo Single Leg only Eccentric Pistol Squat 5”
– 6 alt. single leg rollout
– 6 single leg squat (other foot on ankle)
– Pistol trial
Work Capacity
EMOM 18′
1) 20 Double Under + 5 Thruster @40/25kg
2) 10 Toes to Bar or Toes to Ring
3) 10 Pistol Alt. or One Legged Squat Alt.
Cool Down
For Quality
2 Rounds
30″ Jog
30″ Single Under
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 Rotation & Front Rack
10 Banded Pass Trough
10 + 10 Single Arm Banded Triceps extension
10 + 10 Power Palloff Press
10 Power Position BTN Banded Press
Hip
1′ Hip Rotation & Extension Alt.
Knee & Calves
Kettlebell Knee and Calves Tilt Trial 2′
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 Deck Squat
12 Reverse Lunges Alt.
10 Empty Barbell 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
Strength
Every 90″ x 5 Sets perform:
6 Front Squat (From Ground) @70% 1RM Last Week 1RM Squat Clean
Then
For Time
18 – 15 – 12 – 9
Lateral Burpees
Hang Power Clean & Jerk @ 40/25kg
Cool Down
2 Rounds For Quality
1′ Scapula Push Ups
30″ Plank Shoulder Rotation
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 Diamond Push Ups
10 Alt. Step Up + Knee Lift
30m Banded Over Head Lateral Walking
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
Double Kettlebell or Dumbbell Snatch
– 5+5 Single Arm Deadlift
– 5+5 Single Arm Dead Russian Swings
– 5+5 Double Arm Russian Swings High Pull
– 5 + 5 Double Arm Elbow Turnover
– 5 + 5 Double Arm Snatch
Box Jumps
– 5 High Jumps – knees to chest
– 10 alt. Step Ups on box
– 5 Box Jump and Step Down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)
– 2 x 3 Box Jumps – try Plyo if you can
Strict Hspu
– 6 Indu Push-ups
– 3 Wall Climb;
– 3 Tempo Eccentric 5” only negative HSPU Phase
– 6 Strict Box Pike Ups
– 2×3 Strict HSPU – find athletes ABMAT height of raises
Work Capacity
AMRAP 15′
20 Air Squat Wall Ball
30 Double Dumbbell or Kettlebell Snatch (From Ground) – Light Weight
20 Box Jump
30 HSPU
Cool Down
2 Rounds For Quality
20 Russian Twist
12 Kettlebell Russian Swing
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 Mix Grip Strict Half Pull Ups
15 Banded Triceps Curl
10 Barbell Curl & Press
Specific Warmup
Single Dumbbell Devil Press
– 6 Alt. Dumbbell Burpees Deadlift
– 6 alt. Dumbbell Burpees Pull
– 6 alt. Dumbbell Burpees Clean
– 6 alt. Dumbbell Burpees Snatch
Single DB/KT Overhead Lunges
– 5+5 Dumbbell or Kettlebell Tempo Half Overhead Squat 1.3.1.1
– 6+6 alt. Overhead Lateral Lunges
– 4+4 alt. Overhead no walking Lunges
– 4+4 m. Overhead Walking Lunges
Work Capacity
Strength
Every 90″ x 5 Sets perform:
10 Double Kettlebell Bent Over Row
12 Floor Strict Chin Ups (Feet touching the Ground)
Then
AMRAP 8′
20 Single Dumbbell Devil Press Alt. @22.5/15kg
20 Single Dumbbell Over Head Squat
Cool Down
3’ For Quality
400m Jog
30″ Table Row
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 PVC Over Head Good Morning
10 PVC Over Head Squat – Tempo 3.3.1.1
5 Burpees Broad Jump
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
– Ramping
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
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
Strength
Snatch Balance + Over Head Squat
Every 90″ x 5 Sets perform:
2 + 2 @70% 1RM Snatch
2′ Rest then
EMOM 10′
1) 10 V-Ups or Tuck Ups + 2 Power Snatch – Start @50% 1RM and build up by feel
2) Bar Complex – 5 Pull Ups + 3 C2B + 1 BMU
Cool Down
2 Rounds For Quality
2′ Bike
30″ Easy
30″ Medium
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
Shoulders
General Warmup
For Quality
20m Goblet Death March
12 Swing Bar
8 Jumping Push Ups
Specific Warmup
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
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
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
Work Capacity
For Time
Buy in: 20 Burpees touch the Target
15 Deadlift @100/80kg
50 American Swing @24/16kg
15 Deadlift @100/80kg
Cash out: 20 Goblet Squat
Cool Down
For Quality
20 Med Ball Squat Clean