Monday
Dynamic Range of Motion
Get Up Planks
Rollovers
Spidey Lunges

Bodyweight Skill (10 Minutes)
L-Sits
Shoulder Raises

Barbell Skill (18 Minutes)

CrossFit
7X1 Hang Snatch (just above knee) – work to a max single for the day (no more than 7 attempts)

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

Conditioning Tests
A) Max Strict Pull Ups in 2 Minutes
-rest 2 minutes-
B) Max Strict Handstand Push Ups in 4 Minutes
-rest 2 minutes-
C) Max Wall Balls in 6 Minutes

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

Bodyweight Skill 
3 Minutes Max Attempts at Toes to Bar (you may kip)
3 Minutes Max Handstand Walk
OR
3 Attempts at Max “Nose and Toes” Handstand Hold

Barbell Skill (20 Minutes)
CrossFit
5X1 Clean + Jerk from the hang – work to a max single for the day (no more than 5 attempts), rest as needed

Strength & Conditioning
A) Deadlift 3 x 5, rest 45 seconds
B) Single Arm Push Press 3 x 5, rest 45 seconds

Conditioning
Conditioning (15 Minutes)
10 HSPU
30 KBS 24/16kg
40 KB OH Walking Lunge (one arm for all 40 reps) 24/16kg
60 Double Unders
40 KB OH Walking Lunge (other arm for all 40 reps) 24/16kg
30 KBS 24/16kg
10 HSPU

Wednesday
Dynamic Range of Motion
Get Up Plank
Dog Up/Dog Down
Spidey Lunges

Barbell Skill (15 Minutes)
4X5 Back Squats – work to a heavy, but not maximal set of 5 – rest 2:00 between

Strength & Conditioning
4X5 @ 80% (of 5rm) Back Squats – rest 2:00 between each set

Conditioning (10 Minutes)
5 Rounds:
1 Minute Sled Push
1 Minute Double Unders
1 Minute Rest

Bodyweight Skill (10 Minutes)
1) 6 x 20 seconds Hollow Hold
2) 6 x 20 seconds Arch Hold

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

Barbell Skill (20 Minutes)
CrossFit
Power Snatch: 4X3 – work to a 3RM, rest as needed

Strength & Conditioning
A) Strict Press 3 x 5, rest 45 seconds
B) Kneeling Bent over row 3 x 8 each arm, rest 45 seconds

Conditioning
Burpee Capacity Test-

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from :10-:15 (5 seconds). Write down this number, and the amount of Burpees completed each round. FYI – 12 beats in :05 = 144BPM – 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace. Anything below 12 and you should speed up your pace.

Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

Bodyweight Skill (10 Minutes)
3 x 40 seconds on/20 seconds off Hollow Holds
3 x 40 seconds on/20 seconds off Arch Holds

Saturday
Dynamic Range of Motion
Snatch Warm Up

Barbell Skill

CrossFit
1) 10 Minutes to establish a 1RM Clean & Jerk
2) 4X5 Front Squats @ 95% of Monday’s 5rm – rest as needed

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

Conditioning (20 Minutes)
CrossFit
30-20-10
Pistols
Hang Snatch (35kg/20Kg)