Saturday
Baseline
3x
30 sec Wall Sit
30 sec Jump rope
10 Walking Lunges
5 Pushups
Work Capacity
4 Rounds
40 DU (120 singles)
30 KB Swings
20 Wall Balls
10 TTB
2 min Rest
Complete each round as quickly as possible!
Durability
Stretching
Friday
Baseline
Wrist + Shoulder Mobility
5x
5 Pushup to Downdog
10 Air Squats
30 sec Jumprope
Handstand Progression
Work Capacity
5x
1 Wall Walk
10 Burpee Step Ups
20 Situps
30 DU
Durability
Stretch + Roll
Thursday
Baseline
3x
1 TGU + 3 Windmill
Repeat other side
5 GSQ
Practice
You Go, I Go
1-2-3-4-5-4-3-2-1
Clean + Press + Squat + Snatch
Swing Switch
Repeat other side
Then,
30-20-30-20 Swings
Durability
Stretch and roll
Wednesday
Baseline
3x
20 Mountain Climbers
10 Inverted Toe Touch
10 Air Squats
100m Run
Work Capacity
800m Run
80 Situps
400m Run
40 Flutter Kicks, per leg
200m Run
20 Toe To Bar
Rest 5 mins, then
400m run for time
Durability
Couch stretch on wall- 1 min per side
Figure 4 stretch on wall- 1 min per side
Tuesday
Baseline
Wrist/ shoulder mobility
3x
1/1 Arm Bar
3/3 Halos
5 GSQ
Bear Crawl
Handstand Progressions
Practice
2/2 TGU
10-8-6-4-2
Double Front Squats
Pullups
Suitcase DL
Double Snatches (or single, per side)
Then,
10x
10 KBS
Rest to work ratio 1:1
Durability
Brettzel stretch/ Rolling
Monday
Baseline
3 Rounds
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run
Work Capacity
EMOM
5 Burpees
ME Situps for the rest of the minute, until you reach 70 sit-ups. Cutoff is 7 mins.
Rest 3 mins
EMOM
100m Sprint
ME Ball Slams for the rest of the minute, until you reach 60. Cutoff is 6 mins.
Rest 3 mins
EMOM
7 Double Thrusters
ME DU for the rest of the minute, until you reach 100 DU or 200 Singles. Cutoff is 5 mins.
Durability
Accumulate 2 mins plank.
Accumulate 2 min hollow body hold.
Saturday
Baseline
3x
30 Singles
20 Shoulder Taps
10 Air Squats
Handstand Progressions
Work Capacity
3x
20 Pushups
30 sec KBS
20 RIng Rows
30 sec Mountain Climbers
20 Weighted Lunges
30 sec DU
Then,
50 Situps
Durability
Roll and Stretch
Friday
Baseline
30-20-10
Mountain Climbers
Lunges
Shoulder Taps
Jumprope Singles
Work Capacity
1 min each x 4 Rounds
Row
Butterfly Situps
Air Squats
Ball Slams
DU
Rest
Durability
Active stretch
Thursday
Baseline
Joint Mobility Drills
3x
1/1 Arm bar
5 Prying GSQ
Then, 6 TGU, alternating
Practice
Double kettle bells- You go, I go
4x
1 clean
1 squat
2-3-4-5 presses
4x
1 clean
2-3-4-5 squats
1 press
4x
2-3-4-5 cleans
1 squat
1 press
Durability
3x
30 sec Active Hang
30 sec Plank
Stretching + alligator breathing
Wednesday
Baseline
Wrist/ shoulder mobility
5x
Handstand progression
10 Good Mornings with PVC
10 Deadlifts
100m Run
Work Capacity
5 RFT
400m Run
30 KBS
15 TTB
Durability
1 min/1 min couch stretch