Monday Time Cap: 18:00
Warm-Up: Full body with focus on posterior
Skill: Go over ea. movement
30 Box Jumps (24/20)
20 Cleans (115/95)
10 Squat snatch (115/75)
20 Front squats (115/95)
30 Cal Row Stager to avoid backup, start faster people first
Tuesday Time Cap: 18:00
Warm-Up: Elevate HR, hips and knee stabilizers for lunges, stretch/mobilize for front rack
Skill: go over 2 handed kb swings & how to perform front rack with DB/KB
2 rounds For time:
10 burpees
20 Alt. walking KB/DB front rack lunges (1/.7 pood) *2 kb or DB*
30 push-ups
20 Russian kb swings (1/.7 pood) *2 kb or DB*
10 V-Ups
Wednesday Time Cap:
Warm-Up: elevate HR, posterior focus as well as core
Skill: Rowing, GHD sit-ups
3 rounds of 4 points
Alt. For time:
Rowing intervals: 5x:30 Max effort for distance
Burpee box jump overs: 5x:30 Max effort for reps
*:30 seconds of work, rest :30 seconds b/w rounds while rotating to next movement*
Thursday for 3 rep max
Warm-Up: hips, shoulders and core focus
Skill: Push-Press and HSPU
Build to new 3 rep max Push-Press
Then:
2xmax effort handstand Push-Ups (rest 1 min b/w attempts)
*if don’t have HSPU, load bar w/ 40% of found max, perform max effort strict press*
Friday Time Cap: 20:00
Warm-Up: lower body focusing on posterior and upper back
Skill: deadlift
10 Alt. Box Step-Ups (24/20)
30 DL (135/95) if not Rx, 30% 1rm DL
20 Alt. Box Step-Ups (24/20)
25 DL (225/155) if not Rx, 40% 1rm DL
30 Alt. Box Step-Ups (24/20)
15 DL (275/195) if not Rx, 60% 1rm DL
40 Alt. Box Step-Ups (24/20)
10 DL (315/225) if not Rx, 70% 1rm DL
