MONDAY
General warm up
Team challenge 3min
-Dball overs
-Dball R/L
5 rounds of complex w BB
Part A
0-6min
3 sets of
2x snatch balance + 1x OHS
6-20min
1RM
Squat snatch
Specific Warm up
10 heavy WB
+2min DU skill – singles/doubles/high knees/toe points
Part B
For time
50-40-30-20-10
WB
DU
*15min cut off. Rx+ heavy WB
Recovery
Trigger back of shoulder 30sec/side
Saddle pose 1min
Foam roll quads 1min/side
Foam roll calves 30sec/side
TUESDAY
General warm up
2 rounds
10 foam roller wall rollouts
10 active hangs (up/down)
10 active hangs (fwd/bwd)
5 pushups
5 ring rows
Part A
EMOM 9min
1.Max pullups
2.Max cals
3.Max pushups
*30sec max effort
Specific Warm up
20 squats + 20 lunges
Butt kicks + Frankenstine’s
+Toe flicks + Walking calf raises
+ 10 banded goodmornings
Part B
1km run
Into
21-15-9
Deadlift
Burpee over bar
*15min cut off. F [45-60] M [40-80]
Recovery
3min AMNAP
Butterfly pose 1min
QLT pose 30sec/side
Wall chest stretch 30sec/side
WEDNESDAY
General warm up
Spiderman lunge 1min/side
30m slow walking lunge
30 calf raises
20 banded crabs
20 air squats
10 step ups
Part A
5 rounds
12 DB step ups
10 jump rebounds (plate/box)
*Use first round as warmup
Specific Warm up
20sec hollow hold + 20sec arch hold
20 ankle mobilisers + 4 pistols + kipping HS practice
Part B
17min AMRAP
15/12 cal
2-4-6-8…+
Kipping HSPU
Pistols
Recovery
Dragon pose 30sec/side
Figure 4 pigeon pose 30sec/side
Trigger calves 30sec/side
Trigger glutes 30sec/side
THURSDAY
General warm up
Tennis ball drills 2min
2 rounds
Driveway heavy DB front rack carry
20 wrist mobilisers
30sec heavy OH plate hold
30 BB strict press
Part A
Build to 4 heavy press
0-5min
4 strict press
5-10min
4 push press
10-15min
4 push jerk
Part B
5min AMRAP
Single DB front squat
Cal
4min AMRAP
Single DB OH lunge
Cal
3min AMRAP
Single DB Shoulder to OH
Cal
Recovery
Reverse wrist stretch 30sec/side
Trigger upper traps 30sec/side
Trigger chest on floor 30sec/side
FRIDAY
General warm up
Banded shoulder warm up (constant tension)
10 pull aparts + 10 diagonal pull aparts + 10 passovers + 10 diagonal passovers
10 BB bench
10 BB bent over row
10 BB deadlift
10 BB pendalay row
Part A
15min running clock
5 bench press
10 pendalay rows
20 cal
*1min REST btw each round
Part B
Chipper
1 tyre flip
2 burpee flares
3 MU / CTB
4 WB
5 pullups
6 TTB
7 KBS
8 HSPU
9 ring dip
10m HSW
*20min cut off. Performed as 12 days of Christmas;
1,
2-1,
3-2-1,
4-3-2-1
Recovery
Cobra stretch 30sec/side
Forward fold stretch 1min
Dead rig hang 2x 10sec
Barbell smash quads 30sec/side
SATURDAY
Warm up
2 rounds
10 cal
5 heavy WB
5 banded passovers
5 TTB
10 BB deadlifts
Workout
Team of 2
For time
50 cal
30 synchro TTB
50 DU
40 synchro WB
50 cal
30 synchro deadlifts
50 DU
40 synchro pushups
*25min cut off. F [45-60] M [40-80]
Recovery
Couch stretch 30sec/side
Trigger chest 30sec/side
Trigger calves 30sec/side
Upper back stretch 1min