Monday
Dynamic Range of Motion
Get Up Planks
Rollovers
Spidey Lunges

Bodyweight Skill
5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

Barbell Skill
A) Deadlift 3 x 5
-Pigeon Stretch (30 Seconds)-
B) Push Up/Dip/Weighted Dip 3 x 8
-Tactical Frog (30 Seconds)-

Conditioning
75 Single Unders
30 Weighted Lunges
75 Single Unders
20 Weighted Lunges
75 Single Unders
10 Weighted Lunges

(15 Minute Cap.)

Tuesday
Dynamic Range of Motion
Cossack Stretch
Hollow/Arch on Bar
Bootstrappers

Bodyweight Skill
Pull Ups
Hollow Holds

Barbell Skill
1) Back Squat: 1X8 1X6, 1X6 (each set heavier)

2) Front Squat: 3×5 (each set heavier)

Conditioning
“12.1″
AMRAP 7: Burpees (6″ Target)

Wednesday
Dynamic Range of Motion
Get Up Plank
Dog Up/Dog Down
Pistol Kicks

Bodyweight Skill
Tuck Holds
Wall Walks

Barbell Skill
A) Snatch Grip Romanian Deadlift 3 x 10
-Hip Flexor Stretch (30 Seconds)-
B) Snatch Grip Behind The Neck Press 3 x 8
-Kettlebell Crossover Stretch (30 Seconds)-

Conditioning (Aerobic Capacity/Muscular Endurance)
Run 800m
50 Kettlebell Swings
Run 800m

(20 Minute Cap.)

Friday
Dynamic Range of Motion
Cossack Stretch
Hollow/Arch on Bar
Bootstrappers

Bodyweight Skill
Gymnastics
Weighted Chin Ups

Barbell Skill
1) Back Squat: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70%

Conditioning (Redline)
21-15-9
Wall Balls
Ring Rows

(10 Minute Cap.)

Saturday
Dynamic Range of Motion
Snatch Warm Up

Barbell Skill
1) 15 Minutes to Establish a 5RM Push Press.

2) 15 Minutes to Establish a 3RM Front Squat.

Conditioning (Stamina/Muscular Endurance)
15-12-9
Heavy Dumbbell Push Presses
Burpee Box Step Overs

(15 Minute Cap.)