| A | B | C | D | E | F | G | H | I | |
|---|---|---|---|---|---|---|---|---|---|
1 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | ||
2 | time allotment | 9/28 | 9/29 | 9/30 | 10/1 | 10/2 | 10/3 | 10/4 | |
3 | Strength warmup | 5 min | 3 rounds: pass throughs, 30 sec paleo chair, toy soldier | 3 rounds: 30 sec bar hang, 10 push ups, crab walk. | 3 rounds: monkey, 30 sec jump rope, 30 sec down dog | 3 rounds: snatch bar warmup, 10 kip swings, 5 reverse burpees | 3 rounds: 5/5 hip touches, drinky bird, 10 squats | 3 rounds: 30 sec bar hang, 30 sec jump rope, inchworm | stuff |
4 | Strength skill | 5 min | Snatch balance | Shoulder band stretches | Death stretch | High hang snatch | Death stretch | Shoulder band stretches | Stuff |
5 | Strength workout | 15 min | Alt 5: 3/3 overhead snatch grip lunges, (x) ring push ups | Alt 5: (X) Ring rows, 3 push jerks | Alt 5: (x) Strict handstand push ups, 3 pause front squats | Alt 5: 3 hang snatches, strict Pullups | Alt 5: (X) strict Toes to bar, 5 deadlifts | Alt 5: 5 Bent over rows, 5 shoulder presses | Alt 5: 3 hang cleans, (x) ring dips |
6 | Strength end piece | 5 min | Death stretch | Thread the needle, half crucifix | Seated forward bend, shoulder stand | Pigeon, standing straddle | Lacrosse ball glute smash | Hurdler stretch, up dog | stuff |
7 | |||||||||
8 | Conditioning warmup | 5 min | 3 rounds: 10 body rocks, inchworm, 30 sec bar hang | 3 rounds: toy soldier, 30 sec paleo chair, 10 supermans | 3 rounds: 3 clean bar warmups, 5/5 one leg kB dead, bear | 3 rounds (10 squats, 10 Supermans, crab) | 3 rounds (25 jumping jacks, toy soldier, 10 body rocks) | 3 rounds: 3 snatch bar warmup, 5 burpees, spider man walk | stuff |
9 | Conditioning skill | 5 min | Double under practice | Kipping Toes to bar | Bridge | Headstand | Handstand | High Hang snatch | shrimp squats |
10 | Conditioning workout | 15 min | Annie: 50,40,30,20,10: double unders, sit ups. | 3 rounds: (1 min amrap box jumps, 30 sec rest, 1 min amrap wall ball, 30 sec rest, 1 min amrap rowing, 30 sec rest) | 6 REFT (9 Toes to bar, 9 hang cleans, rest 30 sec) | 3 REFT (12 Burpees, 6/6 kB Cossack squats, 12 burpees, 12/12 kB snatch, 2 min rest) | 3 REFT (21 kB swing, 12 pushups, 15/15 split jumps, 12 push ups, rest 2 min) | EMOM 10: 3 Hang snatch, 9 v-ups | 10 rounds: 5 Pullups, 5/5 grasshoppers, 10 dumbbell push press |
11 | Conditioning end piece | 5 min | Up dog, calf stretch | Boxed pigeon | Seated straddle, plow | Triangle, up dog | Thread the needle, down dog | Child's pose, down dog | stuff |