Monday 

Warm-up

400m Run/500m row/2:00 DU practice

 

3 rounds, for quality NOT load:

10 KB/DB Cossack squats/side

5 single arm KB/DB power snatch/side

5 single arm KB/DB OHS/side

 

Workout

Backsquat

E4M for 12:00 (3 sets)

8 @ 80%

10 @ 75%

12+ @ 70%

*Max of 20 reps. You should pick a weight that only allows 12 and maybe squeak out one or two more

 

21-15-9

Alternating KB/DB (full) snatch

*200m run after each round

 

10 minute timecap

_______________

Bootcamp

 

E3M x3 rounds:

30 wall ball

15 burpees

REST 3:00

 

E3M x3 rounds:

30 wall ball lunges

15 box jumps 24/20”

 

REST 3:00

 

E3M x3 rounds:

20 situps

20 KB swings

 

Tuesday

Warm-up

Tabata hollow rock/arch rock

 

2 rounds:

10 kip swings

10 scap pull-ups

10 floor press (empty barbell)

 

Workout

For time:

125 DU

100 abmat sit-ups

75 push ups

50 strict pull-ups

25 burpees

 

20 minute timecap

 

Cool-down

90s couch stretch/side

 

Wednesday 

Warm-up

2:00 row/bike

 

Joint warm-up

 

With PVC or empty bar:

10 high hang snatch DL

10 high hang snatch pulls

10 high hang muscle snatch

10 hang power snatch

10 power snatch

 

Workout

E2M for 10 min (5 sets):

Hang power snatch + power snatch

 

Then…

 

Take 15 minutes to complete:

3-3-3-3-3

Snatch balance @ ~80% of max set from above

 

Cool-down

90s chest/shoulder stretch

_______________

Bootcamp

 

0-10:00

21-15-9

DB thruster

Ring rows

 

10-20:00

“Annie”

50-40-30-20-10

DU

Abmat Situps

 

20-40:00

Slow roll bike or row

*Any stop = immediate 5 burpee penalty

 

Thursday 

Warm-up

10 ankle circles/each way each side

10 lying hamstring stretch

10 lying leg crossovers

10 rolling v sit

10 tuck jumps

10 toe touches

 

200m run (easy)

Rest 3 min

400m run (easy)

 

Workout

1 mile run

 

Cool-down

(immediately following run)

 

400m walk

90s pigeon/side

 

Friday 

Warm-up

2 rounds:

20 jumping jacks

20 banded good mornings

20 pass throughs

 

With an empty bar:

10 DL (top half- from hip to above knee)

10 DL (bottom half- from above knee to mid shin)

10 DL

10 strict press

 

Strict HSPU instruction

 

Workout

For time:

10 deadlifts (70%)

20 strict HSPU

15 deadlifts (65%)

15 strict HSPU

20 deadlifts (60%)

10 strict HSPU

 

Although this is a metcon, there is a strength element within the deadlifts. Try as hard as you can to perform each set of deads unbroken.

 

12 minute cap

 

Accessory

3 rounds, not for time:

10 DB front raises

10 DB side raises

10 empty barbell good mornings

 

10 minute cap

_______________

Bootcamp

 

7k row, CAP 35

 

Midline accessory:

50 anchored situps

50 walking lunge

 

Saturday 

Warm-up

1:00 jump rope (single unders- just getting warm)

 

3 rounds:

:30 on, :30 off

DU practice

 

10 kip swings

5 strict hanging straight leg raises

10 kipping straight leg raises

5 T2B/T2B attempts

 

Workout

 

With a partner:

4 rounds:

1 minute T2B

1 minute DU

1 minute lunges

1 minute box jumps

 

One partner works for the first 30s of the minute, the other partner works for the second 30s of the minute

 

Sunday 

Warm-up

Coaches game of choice

2 rounds:

10 light KB swings

5/5 windmills

 

Workout

3 rounds, for time:

400m farmers carry (35s/53s)

18 KB swings

3/3 Turkish get-ups

 

20 minute timecap

 

Cool-down

2 rounds:

90s forearm stretch

90s back stretch with medal