Monday
Mobility
Scapula Activation
2 Sets
10 Banded Face Pull
10 Banded Pull Down
10 Banded 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
Plyo
5 Low Jump
5 High Knee Jump
5 Box Drop Power Position
5 Box Drop High Jump
5 Box Drop Broad Jump
Knee
2 Sets:
30″ Knee Out Rotation
10 Tip Toe Squat
10 Sumo Squat
General Warmup
2 Rounds For Quality
5 + 5 Mix Grip Pull Ups
20m Crab walk
12 Lateral Step Over Alt.
Specific Warmup
Single Kettlebell Snatch
– 5+5 Single Arm Kettlebell Deadlift
– 5+5 Single Arm Kettlebell Dead Russian Swings
– 5+5 Single Arm Russian Swings High Pull
– 5 + 5 Single Arm Elbow Turnover
– 5 + 5 Single Arm Kettlebell Snatch
Toes to Bar
– short
– 2×5 Bar Swings
– 2×5 Kipping Stiff legs Raises (find max height without losing rhythm)
– 3+3 Kipping Single Leg Raises
– 1′ Toes To Bar Trial
Box Jump Over
– 5 High Jumps – knees to chest
– 10 alt. Step Ups on box
– 5 Box Jump Over and Step Down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)
– 2 x 3 Box Jump Over Lteral- try Plyo if you can
Pull-ups
kip
– 2 x 5 Scapula Pulls
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
Work Capacity
For Time – Team of 2
21 – 15 – 9
Synchro Dumbbell & Kettlebell Snatch Alt. @22.5/24/16/15kg
Synchro Toes to Bar
Then
9 – 15 – 21
Box Jump Over Alt.
Synchro Dumbbell & Kettlebell Push Press
Then
21 – 15 – 9
Synchro Pull Ups
Burpees Box Jump Alt.
Cool Down
For Quality
1′ Jog
100m Walk
1′ Plank Shoulders Tap
Tuesday
Mobility
Back Chain
2 Sets
10 Banded Good Morning
10 Banded Single Leg Hip Hinge
10 Bird Dog Alt.
Squat
5 Air Squat Narrow Stance
5 Air Squat Normal Stance
5 Air Squat Sumo Stance
5 Air Squat Jump
Shoulders
30″ 3 Position PVC Pass Trough
Hip
1′ Hip Rotation & Extension Alt.
Plyo
10 Air Squat Jump
10 High Jump
10 Stiff Leg Jump
10 Drop
10 Drop High Jump
General Warmup
3 Rounds For Quality
12 PVC Front Rack Squat
12 Leg Raises Alt. Over PVC
10 Inch Warm (In Place)
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
Squat Clean Ladder – For Time
14 @30/20kg
12 @40/25kg
10 @50/30kg
8 @60/35kg
6 @70/40kg
4 @80/45kg
2 @90/50kg
Cool Down
2 Rounds For Quality
1′ Row or Bike
15 Push Ups
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
General Warmup
3 Rounds For Quality
100m Jog
10 + 10 Single Dumbbell Hang Clean
3 Wall Climb
Specific Warmup
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
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
Hang Power Clean
– 8 BW Movement: Jump + Land + Elbows Turnover
– 8 Jump + Shrug + Elbows Turnover (catch) @empty Bar from dead hang position
– 8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the quads) (Technique 1)
– 8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the hip)(Technique 2)
– 5 Deep Hang Power Clean – 2” Stop in power Position (check Elbows in Front Rack)
– 5 Hang Power Clean – 2” Stop in power Position
– Load Bar and ramping
Work Capacity
For Time – Team of 2
Accumulate:
2k Run – Split of 200m Run
100 Weighted Sit Ups – Plate 10/5kg
100 Wall Ball
100 Hang Power Clean @50/35kg
Cool Down
2 Rounds For Quality
20m Walking Lunges
20m Bear Crawl
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
General Warmup
2 Sets For Quality
20 Med Ball Squat Clean
10 tempo Push Ups – 3.3.1.1
15 Half Kipping Chin Ups
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
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
Lunges
– 2 x 5 Reverse Lunges
– 2 x 5 Split Squat
– 2 x 5 Bodyweight Walking Lunges
– 2 x 5 Lunges Alt. (In Place)
– 2 x 5 Walking Lunges
Work Capacity
Upper Body Strength
Every 2′ x 5 Sets perform:
12 “BTN” Barbell Push Press @30/20kg
12 Barbell High Pull
Then move on
AMRAP 9′
7 Front Face Burpees Over Barbell
14 Over Head Squat @30/20kg
7 Hand Stand Push Ups
14 Front Rack Lunges
Cool Down
3’ For Quality
5 Strict Burpees
100m Walk
30″ Hollow Hold
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
General Warmup
3 Rounds For Quality
10 Barbell Snatch Grip Strict Press
10 Barbell Snatch Grip Push Press
10 + 10 Cossack to Cossack
10 Barbell Snatch Grip Good Morning
Specific Warmup
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
Every 90″ x 5 Sets perform:
1 Snatch Deadlift + 1 Snatch Pull + 4 Hang Snatch High Pull
Then move on
AMRAP 7′
3 – 6 – 9 – 12…
Hang Squat Snatch @ 50/30kg
50 Double Unders b/s
Cool Down
2 Rounds For Quality
20m Barbell Over Head Carry
10 Lateral Burpees Over Barbell
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
Back Chain
10 Banded Hip Hinge
10 + 10 Single Leg Deadlift
10 Banded Jefferson Curl
Over Head Shoulder
2 Sets
10 Banded Press
10 Banded Power Position Press
10 Banded Sots Press
10 Banded Over Head Squat
Core
2 Sets of:
30″ Tuck Hold
20″ Hollow Hold
10″ Hand Stand Hold
General Warmup
For Quality
10 Burpees Touch Target
12 Swing
20 Single Kettlebell Muscle Clean & Press Alt. (From Ground) – Light Weight
Specific Warmup
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
Double Kettlebell Hang C&J
– 5+5 Single Arm Kettlebell Deadlift
– 5+5 Single Arm Kettlebell Dead Russian Swings
– 5+5 Single Arm Russian Swings High Pull
– 5 + 5 Single Arm Elbow Turnover or Clean
– 5 + 5 Single Arm Kettlebell Push Jerk
2 Sets perform with both kettlebell same setup
Work Capacity
For Time
30 – 25- 20
Double Kettlebell or Dumbbell Hang Clean & Jerk @2×16/12kg
Pull Ups
Cool Down
For Quality
1’ Jog
1′ Arch Body Rocks
1′ Plank Walk