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

Barbell Skill (20 Minutes)
CrossFit
5×3 Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth). Work up to a max triple for the day.

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

Conditioning
100 Double Unders/Single Unders
50 Burpees
100 Double Unders/Single Unders
35 Burpees
100 Double Unders/Single Unders
20 Burpees

Bodyweight Skill (10 Minutes)
1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)

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

Barbell Skill (15 Minutes)
CrossFit
15 mins to work to a max 3-position Snatch (high-hang, hang, then floor)

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

Conditioning (18 Minutes)
Run 800m
30 Strict Handstand Push Ups/Dips/Push Ups
Run 800m

Bodyweight Skill (10 Minutes)
CrossFit
Handstand Walks
Strict Toes to Bar

Strength & Conditioning
Strict Toes to Bar/Hanging Leg Raises
Perfect Wall Walks/Nose and Toes Handstand Hold

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
5 Rounds:
1 Minute Max Effort Sled Push (Empty sled, max distance in 60 seconds)

Rest 2-3 Minutes.

Bodyweight Skill (10 Minutes)
Strict Handstand Push Ups*/Dips/Push UPs
Weighted Chin Ups

*If you’re working towards your first strict handstand push up, perform the strength/skill portion of the Handstand Push Up, then strict pull ups. For example, alternate between ring dips/headstands/strict pull ups for 3-5 rounds.

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

Bodyweight Skill (10 Minutes)
Strict Muscle Ups

Barbell Skill (15 Minutes)
15 mins to establish a max 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex)

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

Conditioning
5 Rounds:
10 Kettlebell Swings (Heavy)
20 Wall Balls
200m Run

Saturday
Dynamic Range of Motion
Snatch Warm Up

Barbell Skill
CrossFit
1) 12 Minutes to establish a 1RM Power Clean
2) 12 Minutes to establish a 3RM Front Squat

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

Conditioning (15 Minutes)
CrossFit
“Amanda”
9-7-5
Muscle Ups
Snatches 60Kg/40Kg

Strength & Conditioning
30 Ring Rows
30 Single Arm Overhead Lunges
20 Ring Rows
20 Single Arm Overhead Lunges
10 Ring Rows
10 Single Arm Overhead Lunges