MONDAY, SEPT 17th
A. 15:00-30:00
Handstand Strength/ Skill Practice:
With Teams of 3, rotate turns working through each drill for 3 sets...
- Handstand Kick Ups to Wall x 20 sec (Scaled off Box)
-Piked Wall Facing Handstand Hold x 30 sec
Handstand Push-Up Negatives x 5 reps @ 30A1
*Should take approx 5 minutes per round for all 3 athletes to rotate through, resting while partner works
B. 35:00-50:00
Three rounds for time of:
500/400 Meter Row
20 Mixed Carry Box Step (20", box, AHAP, 10 reps then switch carry style)
15 Strict Handstand Push-Ups
Scale to: 300m Row/ Box Step Ups FC Style/ 10 Pike Box Pushups or DB L Seated Presses
Goal Time: 12-15 minutes
15min TIME CAP
C. 52:00-60:00
Single Lax Ball Hor In Rig 1min R side/ 1min L side
Plank Hold (off hands) x 30 sec
Hollow Hold x 30 sec
Side Plank x 30 sec R/ L
Single Lax Ball Hor In Rig 1min R side/ 1min L side
Repeat Holds again
TUESDAY, SEPT 18th
A. 12:00-36:00
Every 90 seconds for 6 minutes (4 sets):
High Hang Snatch x 3 rep @ 55-65%
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 2 rep @ 65-75%
Followed by…
Every 90 seconds for 6 minutes (4 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)
Followed by…
Every 90 seconds for 6 minutes (4 sets):
Snatch x 1 rep @ 85-90%
B. 40:00-52:00
For Time:
45 Lateral Burpees over Barbell
30 Assault Bike Cals
15 D-Ball over Shoulder (150/100lbs)
Scale to: 30 Bur/ 20 Cals/ 10 D-Ball
Goal Time: 10-12 minutes
12min TIME CAP
C. 55:00-60:00
Foam Roll Thoracic Spine/ Low Back 4min
WEDNESDAY, SEPT 19th
A. 15:00-40:00
Every 5 minutes, for 25 minutes (5 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Scale to: 5/10/15/20 reps OR 3/6/9/12 reps
Goal Time: 3 minutes (TIME CAP 3.5minutes)
B. 45:00-60:00
3 Sets of:
Jog 200-300m
Durante Core Cycle
Bulgarian Split Squat (foot off bench) x 6 reps @ 31X1
THURSDAY, SEPT 20th
A. 12:00-20:00
Every 2 minutes, for 8 minutes (4 sets) of:
Station 1 – Hollow Body Sit Up to L-Sit on KB x 8 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
B. 30:00-40:00
Five rounds for time of:
3 Power Cleans (155/105 lbs)
6 Front Squats (155/105 lbs)
12 Alternating Front-Racked Reverse Lunges (155/105 lbs)
Scale to: By Load Only
Goal Time: 7-10 minutes
10min TIME CAP
C. 45:00-60:00
Overhead Plate Carry 100m
Dragonflies x 10
Farmers Carry 100m
Lalanne Pushups x 10
FRIDAY, SEPT 21st
A. 15:00-20:00
Double Under Skill Practice:
5 Minute Flight Simulator
5-10-15-20-25 reps, if you miss, restart at 5 reps
How far can you get in 5 minutes?
B. 25:00-33:00
With partner, complete four rounds for time, alternating rounds of:
15 Deadlifts (225/155 lbs)
50 Double-Unders (100 SU)
Scale to: 10 DL/25 DU (50SU)
Goal Time: 1min per interval, 8 minutes total
C. 40:00-60:00
Three sets of:
Bike 10 Cals Easy
Barbell Glute Bridges x 6-8 reps @ 20X1
Row 10 Cals Easy
Side Plank x 45 seconds each side
Straight Leg Bottom Balance x 30 seconds
SATURDAY, SEPT 22nd
A.
Complete three rounds for time of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Squat + Box Step Up with KB/DB Goblet Hold (20″)
20 DB Weighted Ab Mat Sit-ups
6 Turkish Get Ups (3 each side)