MONDAY
General warm up
3min squat mobility
1min normal – 1min close – 1min wide
20 banded wrist mobilisers
20 WB thoracic openers
20 active pigeons
10 banded passovers
10 dowel external rotations
20 BB OHS
10 BB behind head press
Part A – Snatch block
Build to a heavy 6
OHS
Specific Warm up
5 BB power cleans + 5 BB shoulder to OH + 5 ring dips
+20 high-slow-jump single skips + 30sec DU different tempo
Part B
‘Pearl Harbour’
12 ring dips
7 power cleans
41 DU
12 ring dips
7 back squats
41 DU
12 ring dips
7 shoulder to OH
41 DU
*15min cut off. F [45] M [75]
Recovery
Banded tricep stretch 30sec/side
Thread the needle 30sec/side
Foam roll quads 30sec/side
Foam roll calves 30sec/side
TUESDAY
General warm up
Banded lying hamstring hold relax 3x10sec/side
6 pullups
8 single leg hip thrusts
10 BB J curls
12 single leg KB deadlift
10 BB snatch deadlift setups
5 BB high hang snatch pull
5 BB hang snatch pull
10 BB snatch pull
Part A – Snatch block
3 sets of 5
Snatch deadlift
3 sets of 3
Snatch pull
Specific Warm up
10m DB OH walk + 20 DB OH lunges +
+10 easy strict HSPU + 10 step ups
Part B
‘19.3’
200ft OH walking lunge
50 single DB step ups
50 strict HSPU
200ft HSW
*18min cut off
Recovery
Trigger hamstrings on box 30sec/side
Trigger glutes on box 30sec/side
Figure 4 pose 30sec/side
Trigger front shoulder 30sec/side
WEDNESDAY
General warm up
100m row slow pace
3 burpees
100m medium pace
5 KBS
Workout – OPEX lactic test
3 rounds – Max effort
250m row
10 KBS
10 burpees
10 KBS
10 burpees
10 KBS
250m row
*12min REST btw each round
Recovery
Foam roll quads 30sec/side
Foam roll lats 30sec/side
THURSDAY
General warm up
Banded shoulder warm up (constant tension)
10 pull aparts + 10 diagonal pull aparts
+ 10 passovers + 10 diagonal passovers
10 heavy WB
4 wall walks + side roll on ground
Wrist mobility 1min
2 rounds w BB
5 power clean
5 front squats
5 push jerks
Part A
EMOM for 4min
3x GTOH
into
EMOM for 4min
3x jerk
into
EMOM for 4min
1x clean + 1x front squat + 1x thruster
Specific Warmup
20 squats + 20 lunges
Butt kicks + frankenstine’s
+Toe flicks + walking calf raises
+ 1min of agility ladder
+3min of muscle/pullup practice
Part B
For time
9-6-3
MU / burpee pullup
+
800m-400m-200m
Run
*15min cut off
Recovery
Rig calf stretch 1min/side
Banded 3-way-shoulder stretch 30sec/side
Forward fold stretch 1min
FRIDAY
General warm up
Challenge team – dead ball runs relay (3min)
2 rounds
5 active planks
5 banded passovers
5 light face angels
10 cat-cow stretches
10 active handstands
2 soft mat forward roll
Part A
4 rounds
10 ring rows
10 HS shoulder taps
10 V ups
Specific warmup
1 round of burgener warmup w BB (x5 of each)
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Part B – Snatch block
17min AMRAP
20-18-16-14…+
Power snatch
+1 leg less rope climb
Recovery
Cobra stretch 30sec/side
Dead rig hang 2x 10sec
Barbell smash upper traps 30sec/side
Trigger upper traps 30sec/side
SATURDAY
Warm up
Team bike cal challenge
2 rounds
10 single leg calf raises
5 banded passovers
10 heavy WB
5 pullups
10 DB thrusters
1 wall walk
Workout
Partner – running clock
8min AMRAP
20 CTB
30 WB
50 DU
*2min REST
EMOM 10
5 thrusters
5 burpees over bar
*Partner hangs from rig. 1:1 minute
*2min REST
10min AMRAP
12 synchro (sng arm) DB push jerk
6 box jump over / each
12 synchro DB snatch
2 wall walk / each
*25min cut off. F [30-50] M [40-60]
Recovery
Foam roll quads 1min/side
Trigger chest 30sec/side
Trigger calves 30sec/side
Trigger front shoulder 30sec/side