MONDAY

Mobility - 

A. 2 min Bilateral Internal Shoulder Mobilization 

B. 2 Min Banded Hip Distraction (1min Each Leg) 

Backsquat 75% x 5 - 85% x 3 - 95% x 1 or more 

WOD-

2min AMRAP of

5 x OHS(115/75)

10 x bar HOP burpees

12 x OHS 

6 x hand release push ups

Rest 2minutes 

90 second AMRAP of the same 

Then 

EMOTM for 5 min

10 x "Yates" barbell row 

 

TUESDAY 

Endurance Work

 

WEDNESDAY

Mobility - 

A. 30 seconds each leg 2x Hip External Rotation with Flexion 

B. 2 Min Each Arm Banded Lateral Opener 

Bench 75% x 5 - 85% x 3 - 95% x 1 or more

WOD 

2 rounds of 

:30second Max Hang Clean 

1:00min OFF 

:30second Max Russian Swing

Right into 

1 round of 

:15second Max Hang Clean 

:45seconds OFF

:15second Max Hang Clean

*****THREE SETS OF MAX STRICT CHEST TO BAR/chin to bar or ring row with a 3 second pause at top - record each round***** 

 

THURSDAY 

 

Mobility - 

A. Banded Deadlifts 3 x 5 (empty bar, add weight the next two sets)

Deadlift 75% x 5 - 85% x 3 - 95% x 1 or more

WOD 

5 Rounds of 

2 MIN AMRAP:

30 x Double or Single Under

9 x snatches (95/65)

1 min REST

 

FRIDAY 

OPEN or Accessory Work:

5x10 @ 50 - 60% 1rm in the lift you most want to improve 

4x 8 (each  Leg)Bulgarian Split Squats

 

SATURDAY 

 

Mobility - 

A. 2 min each arm Banded Lateral Opener 

B. 2 Min Each Leg Banded Hip Extension 

Shoulder Press 75% x 5 - 85% x 3 - 95% x 1 or more

WOD

3 RFT of

15 x Front Squats (150/115)

15 x Chest to Bar Pull-ups or pull-ups / ring Rows

Then Post WOD

One super set of

5 seconds down / 5 seconds up Bent Elbow KEttle Bell Pull Over super set into 5 second down / 5 second up chin ups or ring rows with palms facing the ceiling 

 

SUNDAY

 

Mobility - 

A. Couch Stretch 30 seconds each leg 3 x 

B. 2 min each leg - Single Leg Flexion 

4 RFT 

200m Run carrying Kettlebell

10 x Back Rack Reverse Lunge 

Work : Rest Ratio is 1:1

So if the first round took 2:02 they rest until the clock says 4:04.

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