Saturday 5.25

10m - Dynamics

5m - Accessory Prep

Accessory - Prehab Work - 3 Rounds:

  • 5 1-Arm DB Strict Press with 3s negative

  • 5 Ring Rows with 3s negative

  • 5 Goblet Cossack Squat/side with 3s negative

MetCon - 7m AMRAP:

3/6/9/12...

Burpees

Russian KBS 32kg/24kg


Friday 5.24

10m - Dynamics

10m - HSPU Prep

5m - OHS Prep

MetCon - 2m/2m/2m/3m working intervals with 1m rest between:

10 HSPU

20 Box Jump Overs 24”/20”

*Max OHS remaining time 135/95

**The workout ends when you accumulate 75 or when the clock hits 12 minutes.

Mobility - Saddle Pose 3m.


Thursday 5.23

10m - Dynamics

5m - Crossover Symmetry Review

10m - Crossover Symmetry Protocol, pick 3-5 exercises.

MetCon - FT:

3000/2500m Row

*Every 2:00, including 0:00, Ski 12/9 calories (or modify to an amount that takes 30-45 seconds)


Wednesday 5.22

10m - Dynamics

10m - BMU Prep

10m - Barbell Review

MetCon - FT (15m time cap):

12 Bar Muscle Ups (18 CTB/PU/RR)

21 Deadlifts 225/155

9 Bar Muscle Ups (15)

15 Hang Power Cleans 225/155

6 Bar Muscle Ups (12)

9 Shoulder to Overhead 225/155


Tuesday 5.21

10m - Dynamics

10m - FS Review & Prep (include theraband drills with bars)

Strength - 20m to complete:

  • 5x5 Front Squats at 75% of last weeks test

MetCon - FT:

30/25 Calorie Row

40 Jumping Air Squats

100 Double Unders


Monday 5.20

10m - Dynamics

10m - Kipping Review

5m - Movement Prep

FT:

40/30 Calorie Bike

200m Farmers Carry 24kg/16kg (or 50/35lb DBs)

800m Run

40 TTB

400m Run

Mobility - Forearm Stretching 30s/side. Puppy dog 60s.


Saturday 5.18

10m - Dynamics

10m - Barbell Review

Metcon - 12m AMRAP:

4 Power Cleans

8 Front Rack Lunges (4/leg)

12 Bar Facing Burpees

*Rx - 135/95. MRx - 115/75.

Mobility - 2m Pigeon/leg. Seated Forward Fold 2m.


Friday 5.17

10m - Dynamics

15m - Movement Prep

Metcon - 10RFT with a partner:

15/12 Calorie Row (each)

6 DB/KB Thrusters (each)

Rx - 50/35. MRx - 35/20.

*P1 rows, then P2. P1 Thrusters, then P2.


Thursday 5.16

10m - Dynamics

10m - Rope Climb Review

Benchmark - FT:

10 Rope Climbs 15’

*Scale to a number that is realistic to be done in 5-8 minutes.

Metcon - FT:

150/125 Cal Assault Bike

*Every 2:00, including 0:00, perform a 30’/60’ shuttle run


Wednesday 5.15

10m - Dynamics (include WBS review)

10m - Kipping Review

10m - Deadlift Prep

Metcon - 4RFT (16m time cap):

400m Run

25 Reps of...

** R1 - CTB

   R2 - Deadlifts 225/155 (MRx - 205/135)

   R3 - TTB

   R4 - WBS 30/20lbs


Tuesday 5.14

10m - Dynamics

10m - HSPU Prep

Metcon - 10m Infinity Ladder:

1 HSPU

1 Burpee Box Jump Over 24”/20”

2/2, 3/3, 4/4, 5/5...

Accessory - Shoulder Health - 3 sets:

Prone I/Y/T (5 each) with plates

5 Tempo Push Ups (3s negative, 3s top hold)


Monday 5.13

10m - Dynamics

10m - Front Squat Review & Bailing

Strength - 15m to establish:

  • 1RM Front Squat

Metcon - FT:

1000m Row

*This is a test, and an absolutely maximal effort.

Mobility - Saddle Pose 3m.


Saturday 5.11

Metcon - 18m Partner AMRAP, Split work as they see fit:

100 Double Unders (200 SU)

60 WBS 20/14lbs

30 TTB


Friday 5.10

10m - Dynamics

10m - Power Snatch Review

Metcon - 9m Infinity Ladder:

3/6/9/12…

Power Snatch 115/75

Bar Facing Burpees

-3m rest-

5m to establish a heavy snatch single for the day


Thursday 5.9

10m - Dynamics

5m - Skill Prep

5 sets:

  • 50’ Right Arm OH Carry + Left Arm Farmers Carry

  • 50’ Left Arm OH Carry + Right Arm Farmers Carry

-rest as needed between sets-

*Athletes will Carry 2 kettlebell or Dumbbell at a time - 1 overhead and 1 at their side.

Monostructural - FT:

3000/2500m Ski Erg

*Every minute, including 0:00, run 100’ (down and back across the gym)


Wednesday 5.8

Metcon - 2RFT (15m time cap):

20 Deadlifts

20 Hang Power Cleans

20 Front Squats

20 Push Jerks

Rx - 135/95

Mobility - Seated Straddle 3m.


Tuesday 5.7

10m - Dynamics

10m - Machine Prep

Metcon - FT:

3000m Assault Bike

1500m Row

1 Mile Run

Mobility - Saddle Pose 2m. Calf stretch 60s/side.

Monday 5.6

10m - Dynamics

5m - sHSPU

5m - Kipping Drills

10m - Pistol Prep

Metcon - 10RFT (14m time cap):

4 sHSPU

6 CTB Pull-Ups

8 Pistols

Mobility - Pigeon Pose 2m. Twisted cross 60s.


Saturday 5.4

10m - Dynamics

Core Work - 3 Sets:

  • :15 L-Sit

-:15 rest-

  • 1:00 Plank Hold

-:30 rest-

10m - Dubs & Thruster Prep

MetCon - 10RFT (14m time cap):

5 Thrusters 135/95

30 Double Unders

Mobility - Saddle Pose 3m.


Friday 5.3

10m - Dynamics

5m - Movement Prep

Strength - 15 to complete 4 sets:

  • 5/5 1-Arm Floor Press

  • 5/5 KB Front Racked ‘Double Lunges’

  • 5/5 1-Arm Ring Row

*For the ring row and floor press, 3 second descent every rep.

**A ‘double lunge’ will be stepping forward and then backward on the same leg, this counts as one rep - athletes will do 5 ‘reps’ on each leg before switching sides.

MetCon - FT:

30/25 Calorie Assault Bike

30 American KBS 24kg/16kg

30 Burpees