400m Run
Then perform 10-15 meters of each of the following movements:
– Duck Walk
– Gymnastics Bear Crawl
– Mechanical Bear Crawl
– Arabesque with Rotation
– Crab Walk
Strength
3 sets:
Superset (no rest between Station I and II):
I. Alternating Bent Over Row
10-8-6 (on each arm)
II. 5 Negative Pull-up into 5 Hanging Shrugs (total of 5 negatives & 25 shrugs)
Then:
3 sets:
8 reps Ring Push Ups + 10 Ring Push up circles (each direction) + :10 supinated ring support
*to scale walk your feet forwards to change the lever angle.
Skill: Ring Muscle Up
EMOM 10
1) 10 reps Ring Muscle Up transition (HOLD A FALSE GRIP)
https://www.instagram.com/p/B7q38Z9IQ09/?utm_source=ig_web_copy_link
2) 5 Hollow Rocks – 5 V-ups – 5 Tuck Ups – 10 sec Hollow Hold (UNBROKEN)
WOD
10 Round Gymnastics Challenge
10 Rounds for Time
4 Box Jump Over 30/24″
20 Feet Handstand Walk / 2 Wall Walks
1 Rope Climb or 6 Ring Rows
*12mins Time Cap
2 min rest
12 AMRAP
5 pull ups
10 push ups
15 air squats
200m run
Cool Down
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.
2 sets
1) Twisted Cross x 1 min/side
*Aim to stretch from shoulder to opposite hip.
2) Child’s Pose with Lat Stretch x 1 min/side
*Lean into the armpit to increase stretch sensation.
3) Passive Ring Hang x 1 min
*Support the feet as necessary to take load off of the shoulders.
https://youtu.be/6pnT2HRdU9M
https://youtu.be/2pkLUbN34GI
https://yhttps://youtu.be/4aihpiz8O0k
2- Rounds
1. Shinbox Hip Extension + Switch x 5/side
*Sit down slowly to the ground to feel the glute lengthen.
2. Single Leg Hip Thrust March x 5/side (perform on the floor)
*Keep a neutral low back position (NO overarching)
3. Elephant Walk Step x 5
*Straighten the knee as much as comfortably possible.
4. No Jump No Clap Burpee x 10
*Move quick and get that core body temperature up!
*Intention: Lengthen the glutes and posterior chain in preparation for full range hinging pattern.
https://youtu.be/X1g1dLD2I34
https://youtu.be/gyMNIOlVwYQ
https://youtu.be/yKcrskOi8o0
Olympic Prep
With empty bar:
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats
Positional Olympic Lift
EMOM x 5mins
1 Power Clean + 1 Front Squat (work up to 60-65%)
+
EMOM x 5mins
1 Power Clean + 1 Hang Squat Clean (work up to 65-70%)
Strength
Clean
In Week 1, work at 85% of 1RM Clean & Jerk for 4×1.
In Week 2, apply target weight increase and complete 4×1.
In Week 3, apply target weight increase and complete 3×1.
In Week 4, apply target weight increase and complete 3×1.
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
WOD
EMOM x 16-20mins
1st – 3+3 Power Clean + Hang Squat Cleans
2nd – 5-10 Toes to Bar + 5 Burpees to Bar
3rd – 12-15 Wall Balls
4th – 20-30 Double Unders or 40-50 Single Unders or 40-50 Jumping Jacks + 4 Burpee Skater Jumps (2/side)
*Volume and Loading – choose reps/weights that will allow you to complete the work in :30-:40 each working period. You should be able to rest :20-:30 within the minute.
Cash Out
– Upper Density Intervals
Every 2mins x 8-10 Sets
1st – 10-12 Dumbbell Bench Press + 150m Run
2nd – 10-12 Gorilla Rows (5-6/arm) + 150m Run
*alternate between the bench press/run and the gorilla rows/run every 2 minute work period
https://youtu.be/rkvSI8A7MJs
https://youtu.be/eYYwfpcEn0I
Finisher – Core & Arms
2-3 Sets
Crush Grip Dumbbell Curls 2020 x 10-15reps
Hanging Oblique Raise x 15/side
rest as well needed between exercises and sets
https://youtu.be/fyXp_lfqBQU
https://youtu.be/at2g_OGyuDE
Cool Down
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.
2 sets
1) Cobra Stretch x 1 min
*Elevate the chest as high as possible to stretch through the abdominals and hip flexors
2) Butterfly or Weighted Butterfly x 2 min
*Minimize rounding through the low back. Optional support the back by the wall.
3) Pigeon Stretch x 1 min/side
*Keep the knee bent to 90 degrees and adjust the torso position to maximize stretch through the glutes.
https://youtu.be/HTvUB81fGJU
https://youtu.be/t8c7Hw5sefE
https://youtu.be/iPOE8svH22c
https://youtu.be/5qTYYawLFCY
2 rounds
1. Banded Shoulder Extension x 10 reps
*Hold in the stretch position for 2-3 seconds, move the arms fast back to the hips, then 5 second return to the stretch position.
2. Blackburns x 5
*Move VERY SLOW. Own every inch of this movement, allow the shoulders to rotate naturally.
3. Plank to Downdog x 10
*Press through the floor throughout the entire movement to keep the shoulder blades active.
4. Double Pushup Burpee x 5
*Move quick with quality to get a pump and elevate the core body temperature.
Intention: Open up the shoulder joint and activate the scaps in preparation for upper body pushing and pulling.
https://youtu.be/0AwaciVAhgg
https://youtu.be/0jIZ5HhfyoY
https://youtu.be/47L9PaITm8I
https://youtu.be/0x6pKQDUH5o
Hot Start
Sprint Start – Wake Up the Brain
2 Sets
10 Skater Jumps
rest 15sec
100m Run Acceleration (start slow and build up speed over 100m – finish around 90%)
rest walk full recovery between sets
https://youtu.be/CaN4zfIPyXU
Olympic Prep
EMOM X 4
1) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS
2) 3 Power Snatch + 3 Snatch Balance
3) 3 Snatch + 3 Snatch grip Push Press
4) 3 Spitz Snatch
Positional Olympic Lift – Full Squat Build
Positional Olympic Lift – Full Squat Build
EMOM x 5 mins (work up to 60-65%)
1 Power Snatch + 1 OHS
+
EMOM x 5 mins (work up to 65-70%)
1 Power Snatch + 1 Hang Squat Snatch
Strength
Snatch (Every :90s X 8)
In Week 1, work at 85% of 1RM Clean & Jerk for 4×1.
In Week 2, apply target weight increase and complete 4×1.
In Week 3, apply target weight increase and complete 3×1.
In Week 4, apply target weight increase and complete 3×1.
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).
WOD
3 Sets
Bike 600m/Run 300m
8 Alternating Single Arm Devils Press
12 Alternating Single Arm Dumbbell Power Snatch
rest 45
10 Single Arm Dumbbell Power Clean R
10 Single Arm Dumbbell Power Clean L
10 Goblet Kickstand Pistol (5/leg)
Bike 600m/Run 300m
rest 45
20 min Cap
Cash Out
– Upper Density Intervals
Every 2mins x 8-10 Sets
1st – 10-12 Dumbbell Bench Press + 150m Run
2nd – 10-12 Gorilla Rows (5-6/arm) + 150m Run
*alternate between the bench press/run and the gorilla rows/run every 2 minute work period
https://youtu.be/rkvSI8A7MJs
https://youtu.be/eYYwfpcEn0I
Finisher – Core & Arms
2-3 Sets
Crush Grip Dumbbell Curls 2020 x 10-15reps
Hanging Oblique Raise x 15/side
rest as well needed between exercises and sets
https://youtu.be/fyXp_lfqBQU
https://youtu.be/at2g_OGyuDE
Cool Down
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.
2 sets
1) Kneeling Triceps Stretch x 1 min/side
*Pull the elbow as far behind the head as possible to stretch the lats/triceps (arm pit region)
2) Bench Shoulder Flexion with Thoracic Mobilization x 1 min
*Minimize movement through the low back. Allow the shoulders to rotate naturally.
3) Supine Bench Weighted Chest Opener x 1 min
*Move the hands up or down slightly to find the best chest stretch for you.
4) Seated Barbell Shoulder Extension Stretch x 1 min
*Adjust seat height to change the amount of stretch through the chest and biceps. Keep shoulder blades down and back.
https://youtu.be/6jp7eMS-FRM
https://youtu.be/jXR4rkMIwk8
https://youtu.be/fGx6URbI99A
https://youtu.be/8CI6XWlhOmg
Warmup
2 Rounds
1. Shin box Thoracic Rotation x 5/side with 5 sec hold
*Reach as far as possible, maximizing rotation through the thoracic spine and stretching the front leg glutes.
2. Banded Hamstring Curl x 20-30
*Try to minimize movement from the hip. Initiate the movement with control.
3. Toes Elevated Dumbbell Jefferson Curl x 3-5 reps
*Try to move one vertebrae at a time before hinging at the hip.
Intention: Prep the hamstrings and posterior chain in preparation for hinging.
https://youtu.be/lYTc50zta00
https://youtu.be/yJMdgnhtKgI
https://youtu.be/ldxY4RlY4LA
Hot Start
Aerobic Lower Body Hot Start
14 Alternating Bodyweight Cossack Squats
14 Russian Kettlebell Swings 53/35lbs
Row 14 Cals
Back Squat 3-3-3-3-3-2-2-2-2
Back Squat for load:
#1: 3 reps @ 50%
#2: 3 reps @ 60%
#3: 3 reps @ 60%
#4: 3 reps @ 70%
#5: 3 reps @ 70%
#6: 2 reps @ 80%
#7: 2 reps @ 80%
#8: 2 reps @ 80%
#9: 2 reps @ 80%
WOD
EMOM x 15mins
1st – Suitcase Rear Foot Elevated Split Squats x 6/leg
2nd – 8-12 Burpee Over Rower
3rd – 6-12 Calories Row
(The goal is to row for between 30-40sec – adjust up or down as needed)
Choosing Your Load – The Suitcase Split Squat should be challenging but at the same time I want you to get all 12 reps done inside of 40sec.
Start on your weaker leg first.
Cash Out (Back Squat)
55% x3x1
65% x3x2
75% x3x4
Cash Out
Superset for 3 sets. Rest for 2 minutes before starting your next superset.
1) Romanian Deadlift (RDL’s)
In Week 1, work at a moderately challenging weight. Keep tension the entire set.
Target 10kg (22#) increase / week if work sets were above 150kg (330#).
Target 5kg (11#) increase / week if work sets were below 150kg (330#).
2) Isometric Back Extension 3 x 30 s
Core Finisher:
2x
10 Hollow Rocks
10 sec L-sit Ring
20 ring Montain Climbers
10 ring roll out
20 Flutter kicks
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.
1. Butterfly Stretch x 2 min
*Push down on the knees with your hands or load weight on each knee.
2. Middle Split x 2 min
*Hold onto stationary object in front of you for assistance.
3. Middle Split Fold with Knee Bends x 10-15
*Hold onto stationary object in front of you for assistance.
4. Bottom of Squat Hold x 2 min
*Hold onto stationary object in front of you for assistance.
https://youtu.be/iPOE8svH22c
https://youtu.be/HAWArAoXQd0
https://youtu.be/bcD76lAkE9w
https://youtu.be/Ql2l_EMM30E
10:00am Yoga
10:00 am
400m Run
2- Sets:
15 Anterior Tibialis Raises
*Raise the toes as high as possible toward the shins.
15 Standing Calf Raise
*Elevate the toes if possible. Slow lower, one sec pause at the top and bottom.
15 Hanging Knee Tucks
*Initiate the movement with the abdominal muscles and then the hip flexors.
https://youtu.be/KYwP30AD_h0
https://youtu.be/uUcthh4P8Z0
https://youtu.be/1Ts7H4J1nd0
Aerobic Capacity
5 Rounds
1) Sand Bag Carry (20 Seconds)
2) Sand Bag Hold (20 Seconds)
3) Walk (20 Seconds)
Grip training
2X:
2 handed finger walking with sledgehammer or mace ball
*https://youtu.be/hKezNC_FWE8
one handed finger walking with sledgehammer or mace ball
*https://youtu.be/nk369XxJhPc
Back Squat 3-3-3-2-2-2-1-1
Back Squat for load:
#1: 3 reps @ 50%
#2: 3 reps @ 60%
#3: 3 reps @ 60%
#4: 2 reps @ 70%
#5: 2 reps @ 70%
#6: 2 reps @ 80%
#7: 1 rep @ 90%
#8: 1 rep @ 95%
WOD
20min GRINDER
20min AMRAP @ 75-80% Effort
40/32 Calorie Bike
24 Pike Leg Lift Overs
12 Alt. KB Suitcase Reverse Lunge 70/53lbs
100 Feet Farmers Carry 70/53lbs
