Monday
Dynamic Range of Motion
Hollow/Arch on Bar
Rollovers
Spidey Lunges

Barbell Skill (20 Minutes)
CrossFit
4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth – NO BOUNCE) – rest 90 seconds

Strength & Conditioning
Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

Midline Skill (10 Minutes)
Take 10 Minutes to work up to a heavy Turkish Get Up each arm.

Conditioning (Aerobic Development – 15 minutes)
Run 800m
50 Sit Ups
Run 800m
35 Sit Ups
Run 800m
20 Sit Ups

Tuesday
Dynamic Range of Motion
Kneeling Hip Flexor/Hamstring Stretch
Hollow/Arch on Bar
Cossack Stretch

Bodyweight Skill (10 Minutes)
CrossFit: Strict Muscle Ups
Strength & Conditioning: Weighted Chin Ups

Barbell Skill (15 Minutes)
CrossFit
15 minutes to find 3-Position Snatch (Floor, Hang, Power Position) Max – 1×1@95%, 1×1@90%

Strength & Conditioning
A) Romanian Deadlift 3 x 10, rest 45 seconds
B) Single Arm Press 3 x 8, rest 45 seconds

Conditioning (Muscular Endurance – 15 Minutes)
AMRAP 15
6 Kettlebell Snatches
12 Ring Rows
18 Pistols/Box Steps

Wednesday
Dynamic Range of Motion
Hollow/Arch on Bar
Dog Up/Dog Down
Spidey Lunges

Barbell Skill (20 Minutes)
CrossFit
4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO Bounce) – rest 90-120 seconds

Strength & Conditioning
Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

Conditioning ()
In a 2 Minute Window Complete
200m Sprint
12 Kettlebell Swings
Max Effort Strict Handstand Push Ups/Dips/Push Ups
-rest 2 minutes, repeat for a total of 4 efforts-

Bodyweight Skill (7 Minutes)
Shoulder Raises
L-Sit Hold

Friday
Dynamic Range of Motion
Cossack Stretch
Kneeling Hip Flexor/Hamstring Stretch
Dog Up/Dog Down

Barbell Skill (15 Minutes)
3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

Strength & Conditioning
A) Bench Press 3 x 5, rest 45 seconds
B) Dumbbell Bent Over Row 3 x 8 each arm, rest 45 seconds

Bodyweight Skill (10 Minutes)
CrossFit
“Strict” Kipping Pull Ups
Handstand Walks

Strength & Conditioning
Strict Chin Ups
Wall Walks

Conditioning (Redline – 15 Minutes)
21 Thrusters/Dumbbell Thrusters
63 Double Unders
18 Thrusters
54 Double Unders
15 Thrusters
45 Double Unders
12 Thrusters
36 Double Unders
9 Thrusters
27 Double Unders
6 Thrusters
18 Double Unders
3 Thrusters
9 Double Unders

Saturday
Barbell Skill

CrossFit
1) 12 Minutes to establish a 1RM Power Snatch
2) 12 Minutes to establish a 3RM Front Squat

Strength & Conditioning
1) 12 Minutes to Establish a 5RM Push Press
2) 12 Minutes to Establish a 5RM Front Squat

Conditioning (18 Minutes)
3 Minutes Sled Push
3 Minutes Burpees
3 Minutes Strict Pull Ups
2 Minutess Sled Push
2 Minutes Burpees
2 Minutes Strict Pull Ups
1 Minute Sled Push
1 Minute Burpees
1 Minute Strict Pull Ups