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
General Warmup
2 Rounds For Quality
5 Strict Burpees
200m Run
12 Tuck Ups
Specific Warmup
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
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
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
Step Up/Over
– 2 x 5 Bodyweight Step Up/Over
– 2 x 5 + 5 Single Dumbbells One Leg Step Up
– 2 x 5 Kettlebell Step Up Alt.
– 5 Single Dumbbell or Kettlebell Step Up Over
Work Capacity
For Time
3 Rounds
10 American Swing @24/16kg
10 Goblet Lunges Alt.
1′ rest
3 Rounds
10 Kettlebell Step Over the box
10 Pull Ups
1′ rest
15 American Swing
15 Goblet Lunges
15 Kettlebell Step Over
15 Pull Ups
Cool Down
For Quality
1′ Row or Bike
100m Walk
1′ Hollow Hold
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
6 + 6 Skaters Squat
10m + 20m PVC Over Head Walking Lunges
10 Prone Angel
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
Med Ball Squat Clean
– 10 Med Ball Deadlift
– 10 Med Ball Tall Clean
– 10 Med Ball Hang Squat Clean
– 10 Med Ball Squat Clean
Work Capacity
Strength
Every 2′ x 6 Sets perform:
2 Power Clean + 4 Front Squat – Start from 60% and build up by feel
For Time
2 Rounds
20 Med Ball Squat Clean
20 Power Clean @40/25kg
Cool Down
2 Rounds For Quality
15 Jumping Jacks
10 Swing
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 Light Weight Kettlebell Bottom up Snatch From Ground
8 Toes to Ring
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
Hspu
kip short
– 2 x 6 Push-ups
– 3 Wall Climb;
– 20″ Hold Wall Handstand Back to Wall
– 3 Only Negative Eccentric Tempo HSPU
– 2 x 3 HSPU
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
Knee to Elbow
– short
– 2×5 Bar Swings
– 2×5 Kipping Knee to Chest (find max height without losing rhythm)
– 3+3 Kipping Half Pull Ups
– 1′ Knee to Elbow Trial
Work Capacity
For Time – Team of 2
60 Hand Stand Push Ups
While Full Arm Plank
40 Ground to Over Head @40/25kg
While Single Kettlebell Front Rack Hold @24/16kg
20 Knee to Elbow
While Single Kettlebell Goblet Wall Sit Hold
10 Bar Muscle Ups
While Bar Hang
Cool Down
2 Rounds For Quality
20 Air Squat
20 Turkish Sit Ups Bodyweight
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
20m Med Ball Over Head Carry
10 Med Ball Push Ups
20 Med Ball Hug Reverse Lunges
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
Shoulder to Overhead
– quick
– 8 x Body Weight Jump and land with arms extension – focus on timing
– 8 Behind the Neck Push Jerk @empty bar
– 8 Push Jerk with 2″ stop in power position during dip and also during catch @ empty Bar
– 8 Push Jerk Catch & go @ empty Bar
– load barbell and go by triple
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
Upper Body Strength
Every 2′ x 6 Sets perform:
12 Supine Grip Bent Over Row @40/25kg
6 + 6 Mix Grip Strict Pull Ups
Then move on
AMRAP 7′
15 Deadlift @50/30kg
15 Sit Ups
15 STOH
Cool Down
3’ For Quality
100m Jog
100m Walk
30″ Leg Raises Hold Bar
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
General Warmup
3 Rounds For Quality
10 Barbell Snatch Grip Strict Press
10 Barbell Snatch Grip Push Press
10 + 10 Cossack to Cossack
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 2′ x 6 Sets perform:
2 Power Snatch + 4 Over Head Squat (No Touch & Go)
Then move on
AMRAP 6′
5 + 5 Kettlebell Hang Snatch @24/16kg
5 + 5 Kettlebell Front Squat
5 + 5 Kettlebell Thruster
5 + 5 Kettlebell Hang Clean
5 + 5 Kettlebell Hang Clean & Jerk
Cool Down
2 Rounds For Quality
20m Reverse Lunges
20m Burpees Broad Jump
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
20 Jumping Jack
200m Run
20 Single Kettlebell Sumo Deadlift High Pull
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
Hspu
kip short
– 2 x 6 Push-ups
– 3 Wall Climb;
– 20″ Hold Wall Handstand Back to Wall
– 3 Only Negative Eccentric Tempo HSPU
– 2 x 3 HSPU
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
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
Work Capacity
Team of 2 – Benchmark Split
(Part 1) Diane
(Part 2) Annie
2′ Rest
and switch partner on benchmark
Cool Down
For Quality
1’ Jog
1′ Leg Raises
1′ Plank Scapula Push Ups