Warm up.
3 sets.
60sec Cyclical (Increase pace each rd).
2/side 3 way lunge with reach.
https://youtu.be/hbO_R5mtMW0
5 Jefferson curls.
https://youtu.be/rkjFOxM8og4
Conditioning.
30min Amrap.
80/64 Cal.
50 Air squat.
30 Ab mat sit up.
Rest 3min after each rd.
Warm up.
2 sets.
5 RDL’s.
https://youtu.be/7Mgjdk9a1lg
5 Rack delivery drill.
https://youtu.be/cvA3cBlYGaE
5 Muscle clean (Hip).
https://youtu.be/Z-moaC_RsM4
5 Front squat.
https://youtu.be/uYumuL_G_V0
5 Clean (Hip).
https://youtu.be/RmmAUhbye9I
Weightlifting.
A. 3min omem 2-3 Tall clean (Stay light)
https://youtu.be/YhGbp1wp8Ls
B. 5 sets.
2 position clean (1 Hip + 1 Hang).
https://youtu.be/RmmAUhbye9I
https://youtu.be/-sHj0HmRIBY
Rest 2.30min b/t sets.
Focus on pulling under barbell.
Conditioning (Benchmark progression).
7min Time cap.
21 KB swings.
https://youtu.be/0exWZf0C970
21 Hspu (Kipping or Strict. Keep to same progression used last week).
15 KBS.
15 Hspu.
9 KBS.
9 Hspu.
KB weight: RX+ 32/24kg. RX 28/20kg. S 20/12kg.
Hspu scale: Dual DB Push press.
Warm up
3 sets.
8/side Quadruped T-spine rotations.
https://youtu.be/7s-JA47jiE4
8 Table tops.
https://youtu.be/n4Fn8SGQ-zY
5 Inch worm w/t push up.
https://youtu.be/Zhoax7NjRyI
Gymnastics (Final week).
3 sets 5 Shspu (Add deficit if possible). Scale: ROM. Negative. Pike off box.
Rest 2.30min b/t sets.
Or practice headstand/handstand holds or Kicking up to handstand hold.
Conditioning.
A. 4min Amrap.
12/8 Cal.
8 No push up Target burpee.
12/18 Cal.
4 Strict pull up (Any style of grip).
Rest 2min.
B. 6mim Amrap of above.
Rest 2min.
C. 8min Amrap of above.
Pick a pace in each Amrap that is sustainable.
Aim to keep same Cal/hour in each Amrap.
Warm up.
3 sets.
5 Cook squats.
https://youtu.be/JHFP56c3kRE
Lunge Matrix/side.
https://youtu.be/NNut70Fiurs
40sec Elevated Bird dog.
https://youtu.be/aIdJ6N6g3YA
Strength. Week 1.
4 sets
8 Alternating Barbell reverse lunge.
Rest 2min b/t sets.
Go heavy as possible.
https://youtu.be/l_5fvXWAC0s
Conditioning.
4 sets.
3min Amrap.
3 Power clean.
https://youtu.be/aiWaW-xT_8I
6 Toes to bar (Kipping Knee to chest. Hanging Knee raises)
https://youtu.be/6dHvTlsMvNY
9 Wall ball.
https://youtu.be/fpUD0mcFp_0
Rest 2min b/t sets.
RX+ 90/60kg. RX 70/47.5kg. S 50/35kg.
Pick a challenging weight for barbell.
Complete toes to bar & wall ball unbroken.
Warm up.
3 sets.
5 Scap pull up + 5 Kip swing.
5/side Greatest stretch.
5-8 Pike push up.
Gymnastics.
6-8 sets
2-3 Weighted Strict Chest to bar or Pull up (85%+ 5RM).
Rest 90sec b/t sets.
Scaled: Top 1/2 pull up. Banded. Kneeling lat pulldown.
12min Ascending ladder.
2 Chest to bar (Scaling: Pull up. Ring rows)
2 Hang power clean (Above knee).
2 Shoulder to overhead.
2 Air squat.
Add 2 reps each rd.
BB weight.
RX 52.5/35kg.
Scaled 42.5/30kg.
Fitness Dual DB/KB.
Warm up.
3 sets.
5 Snatch grip RDL’s.
5 High pull (Below knee).
5 Muscle snatch (Below knee).
5 Power snatch (Below knee).
Weightlifting.
Power snatch.
Build to tough single for today.
A. 3 sets 3 Touch & Go on every 2min.
B. 3 sets 2 T&G every 90sec.
C. 3 sets 1 rep every 60sec.
Conditioning. Week 3 Benchmark progression.
4-6 sets.
60sec complete.
5 Down up + 5 Deadlift.
Remaining time Amrap Handstand push up.
Rest 60sec b/t sets.
Deadlift weight:
RX+ 142.5/100kg.
RX 105/70kg.
Scaled 80/50kg.
Focus: Hspu under fatigue.
Scale as needed to ensure quality of movement.
Hspu scale: Dual DB Push press.
Warm up.
2 sets.
10 Dislocates.
10 Prone Y’s + 10 T’s.
5-10 Kipping swing (Perfect form).
Gymnastics. Final week.
Beginners.
3-5 sets
A1. 5-10 Kipping swing.
Rest 30sec.
A2. 5-10 Kipping swing w/t Knee tuck.
Rest 2min b/t sets.
Intermediate/Advanced.
4 sets.
A1. *Hanging L-sit Amsap.
Rest 30sec.
A2. Toes to bar Amrap-2.
Rest 3mim.
*Scale: Single leg.
Conditioning.
21min Amrap.
30 Box step up 20″.
30 Hang DB Clean & Jerk (Switch hands every 5 reps).
30/24 Cal.
DB weight.
RX 22.5/15kg.
Scaled 17.5/10kg.
Warm up.
3 sets.
5 Cook squats.
8-10 Sky divers.
60sec KB Dead bug.
Strength. Test week.
Back squat.
20min build to 5RM.
Conditioning.
9min Amrap.
30 Double unders (60 Single unders).
16 Russian KB swings.
30 Double unders (60 Single unders).
16 Single arm Alt Front rack reverse lunge (Switch hands anytime).
KB weight:
RX+ 32/24kg.
RX 24/16kg.
Scaled 20/12kg
Warm up.
3 sets.
10-20sec Active dead hang.
10 Prisoner Good mornings.
10 Russian twists + 10 Tucks ups.
Conditioning.
3 sets
6min Amraps.
Run 2 Laps.
21 Hang knee raises.
15 Plate Gtoh.
9 Hand release push up.
Rest 3min b/t Amraps.
Rotate order of movements each set.
Warm up.
3 sets.
8 Cat & Cow.
5-8 Sphinx push up.
20 Alt Glute bridge march.
Strength. Test week.
Build to 5RM Floor press
Conditioning.
4 sets.
3min complete
12 Alt DB snatch.
15 Box jump 24″/20″ (CF Open standard)
In remaining time Amrap Wall ball.
Rest 60sec b/t sets.
DB weights:
RX+ 30/22.5kg
RX 22.5/17.5kg
Scaled 17.5/10kg
