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
General Warmup
2 Rounds For Quality
10 + 10 Goblet Reverse Lunges
10 + 10 Kettlebell Bottom Ups Strict press
10m + 10m Banded Over Head Lateral Walk
Specific Warmup
Hang Dumbbell Snatch
– 5+5 Single face Dumbbell Deadlift
– 3+3 Dumbbell Power Position and jump w/ stiff arm
– 3+3 Single Dumbbell Hang Pull (focus on Torsion and Dumbbell’s Midline)
– 3+3 Hang Dumbbell Muscle Snatch (Technique 1)
– 3+3 Hang Dumbbell Power Snatch (Technique 2)
Knee to Chest
– short
– 2×5 Bar Swings
– 2×5 Kipping Leg Raises (find max height without losing rhythm)
– 3+3 Kipping Knee to Ches
– 1′ Knee to Chest Trial – Heels above the line of your femur
Single Dumbbell or Kettlebell 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 + Front Squat (Technique 1)
– 5+5 Dumbbell Squat Clean (Technique 2) – Fast Drive Under
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
Single Dumbbell or Kettlebell Thrusters
– 2 x 5 + 5 Dumbbells Power Clean
– 2 x 5 + 5 Dumbbells Squat – 1″ stop in bottom Position focus on push up elbows
– 2 x 5 + 5 Dumbbells Push Press
– 5 + 5 Dumbbells Squat & Jerk Drive – focus on hip engagement
– 5 + 5 Dumbbells Thrusters
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
For Time – Team of 2
25 Synchro Dumbbell / Kettlebell Hang Snatch @24/22.5/16/15kg
25 Synchro Knee to Chest
20 Synchro Dumbbell / Kettlebell Hang Squat Clean
20 Synchro Toes to Bar
15 Synchro Dumbbell / Kettlebell Thruster
15 Synchro Bar Muscle Ups
Cool Down
For Quality
1′ Goblet Squat
15 Push Ups
1′ Sit Ups
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
General Warmup
3 Rounds For Quality
12 Jefferson Curl
12 Cossack to Cossack
10 Plate Romanian Deadlift & Press
Specific Warmup
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
Front Squat (fast)
– 5 empty Front Bar Kang Squat
– 5+5 Wide Stance Romanian Deadlift + 1/2 Front Squat
– 5 Front Squat stop 2″ just above parallel and 2″ just under parallel @empty bar
– 2×5 Tempo Front Squat 3.3.3.1 @empty bar & 1st load
Work Capacity
3′ ON – 1′ OFF x 5 Sets
2 – 4 – 6 – 8…
Barbell Hang Clean @50/35kg
Barbell Front Squat
Lateral Burpees
Cool Down
2 Rounds For Quality
1′ Row
30″ Ring Passive Hang 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
General Warmup
2 Rounds For Quality
200m Jog
10 + 10 Single Dumbbell Cross Body Clean
30″ Hand Stand Shoulders Tap
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
Goblet Squat
– 5 Single Kettlebell Double Hand Power Snatch
– 20″ Hold Power Position Kettlebell in goblet hold
– 5 Goblet Squat tempo 3.3.1
– 5 Goblet Squat
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
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)
Work Capacity
Team of 2
Partner A – AMRAP 3′
20 Goblet Squat @ 25/17.5 Kg
Max Effort Pull Ups
1′ Rest
Partner B – AMRAP 3′
20 Dumbbell Snatch Alt. @ 25/17.5 Kg
Max Effort Handstand Push Ups
1′ Rest then
AMRAP 6′ – I go you go
Total Pull Ups
20 Goblet Squat
Total Handstand Push Ups
20 Dumbbell Snatch
Cool Down
2 Rounds For Quality
10 Burpees Touch The Target
12 Cossack Squat Alt.
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 Plate Trunk Rotation Over Head squat
10 + 10 Deficit Push Ups
10 Plate GTOH
Specific Warmup
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
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 Split Jerk
– 6 Alt. Dumbbell Push press
– 6 alt. Dumbbell Split Position Push Press
– 6 alt. Dumbbell Split Jerk Drive
– 6 alt. Dumbbell Split Jerk (Fast Change)
Work Capacity
Core Strength
EMOM 8′
1) 45″ Full Arm Plank
2) 30″ + 30″ Side Elbow Plank
3) 15 Hollow Body Rock
4) Max Effort Bar L-Sit Hang
Then full recovery and move on
4 RFT – CAP 10′
15 Box Jump Over
8 Hang Dumbbell Clean & Split Jerk Alt. @22.5/15kg
Endurance
Warm Up
2 Sets
30″ Easy
20″ Medium
10″ Hard
Workout
Exhaustion Test
Every 2′ add 20 Watt till exhaustion
Ski – @120w
Assault Bike – 120w
Bike Erg – 150w
Cool Down
3’ For Quality
1′ Bike
1′ Walk
30″ Hollow Body 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
Plyo
10 Drop
10 Drop Broad Jump
10 Drop High Jump
10 Drop High Jump + Broad Jump
General Warmup
3 Rounds For Quality
10 Barbell Snatch Grip High Pull
10 Barbell Hip Muscle Snatch
10 Barbell Half Over Head Squat
10 + 10 Barbell Snatch Grip Over Head Reverse Lunges
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
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…
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 5′
4 Hang Power Snatch – Start from 60% and build up by feel
2′ Rest then
5 RFT – CAP 5′
30 Double Unders
4 Squat Snatch @40/25kg
2′ rest
Then in 5′ time window find:
1RM Daily Squat Snatch
Cool Down
2 Rounds For Quality
2′ Row – Damper 1
10 Row Pike Ups
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
Knee/Calves
2′ Kettlebell Knee Tilt Hold Alt.
General Warmup
For Quality
15 Step Up Alt.
12 Strict Chin Ups or Jumping Chin Ups
12 Rower Pike Ups
Specific Warmup
Clean & Jerk – Moderate
– 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 Hang Power Clean & Jerk Drive
– 5 Hang Power Clean & Jerk – 3” Hold Power Position
– Load Bar and ramping
Ring Dips
– 5 Box Dips Eccentric only Eccentric tempo 4″
– 5 Box Dips with feet push on ground as a help for concentric phase
– 3 x single death position box dips
– 3 Box Dips
– 20″ hold top position on Rings (parter help behind if needed)
– 5 Ring Eccentric Phase tempo 4″
– 3 x single death position Ring dips – vertical torso, biceps on rings
– 2 x (3 + 1) knees to chest from death position on rings + Kipping Ring Dips
Work Capacity
For Time
21 – 15 – 9
Clean & jerk 60/40kg
Ring or Box Dips
Cool Down
For Quality
400m Jog Hug Med Ball 14/12lbs