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

Barbell Skill (20 Minutes)
CrossFit
4X3 Pause Front Squats (3 count pause in bottom) @ 80% of 3RM Front Squat – rest 60 sec.

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

Conditioning (15 Minutes)
CrossFit
“Dirty Diana”
15-12-9
Power Cleans 85Kg/55Kg
6″/4″ Deficit Handstand Push Ups (Kipping is Allowed)

Strength & Conditioning
15-12-9 of:
Double Kettlebell Swings (heavy)
Dumbbell Push Presses (heavy)

Compare to March 25th

Midline Skill (7 Minutes)
L-Sits
Shoulder Raises

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 Pull Ups

Barbell Skill (15 Minutes)
CrossFit
3 Position Snatch (Floor, Hang, Power Position – do not drop bar): 5X1 @ 80% of all-time max for the complex.

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

Conditioning (Redline Pacing – 14 Minutes)
7 Rounds:
1 Minute Wall Balls
1 Minute rest
-try to pick a number that you can hit every round or improve on each round-

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

Barbell Skill (20 Minutes)
CrossFit
4X5 Pause Back Squats @ 65% (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)

Bodyweight Skill (7 Minutes)
3 x 30 seconds on/30 seconds off Hollow Hold
3 x 30 seconds on/30 seconds off Arch Hold

Conditioning (Aerobic Development – 20 minutes)
“Nicole”
As Many Rounds in 20 Minutes of:
400m Run
Max Effort Pull Ups

*If you’ve 5 plus pull ups you may do “strict kipping”, ensuring that you keep your body in the hollow and arch positions. If you are on banded pull ups select a band that allows you to get between 5-10 pull ups each round.

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

Bodyweight Skill (10 Minutes)
CrossFit
Strict Chin Ups
Strict Handstand Push Ups

Strength & Conditioning
Strict Chin Ups

Barbell Skill (15 Minutes)
3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex

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

Conditioning (19 Minutes)
Conditioning
5 Rounds for time of:
1 minute Sled Push
1 minute Ring Rows
1 minute Box Steps
1 minute rest.

Saturday
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 (12 Minutes)
As Many Rounds As Possible in 12 Minutes of:
90 Double Unders/Single Unders
60 Pistols/Box Steps
15 Muscle Ups/Ring Pull Ups/Strict Pull Ups