Wednesday-

15# Good Mornings, 50 reps

90/90 Hip Warm Up- https://www.youtube.com/watch?v=nLuvQCTPrcY

+

Gut Smash- 2 min/side - https://www.youtube.com/watch?v=C8sSUsJ-bTY

Deadbug @ 15X1, 1 x 10/side

Bird Dog @ 1113, 1 x 10/side ***both knees off the ground

+

A. Sumo Deadlift, 2 x 10, rest 2 min

B1. Front Rack Step Ups @ 3011, 2 x 8/leg, rest 30sec b/w legs

B2. American Hip Thrust @ 3013,  2 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under

C. Back Extensions @ 20X2, 3 x 15, rest 60 sec

D. Snatch Balance, build to tough triple, focus on speed on the drop versus weight - 12 min cap

2 sets

Bike 3 min @ consistent pace

Rest 30 sec

Bike 30 sec @ max effort

Rest 3 min

+

15 min Skill Work

HS Practice

Pistol Practice

Muscle Up Practice

Rope Climbs

Thursday

90/90 Hip Warm up

Gut Smash- 2 min/side - https://www.youtube.com/watch?v=C8sSUsJ-bTY

Deadbug @ 15X1, 1 x 15/side

Bird Dog @ 11X5, 1 x 15/side

+

A. Front Rack RFE Split Squat @ deficit @ 20X0, 5 x 6/leg, rest 60 sec b/w legs

B. Double KB Front Rack Carry, 4 x 50’ unbroken, rest 90 sec  *heavy

C1. Swiss Ball Hamstring Curls, 3 x 5-10, rest 30 sec

C2. Banded X-Walks, 3 x 12 steps each direction, rest 90 sec

D. Sled Walk- 400m, 45# on sled **lean from hips, focus on driving through glutes and not letting back hyperextend

Friday

2 sets

Hanging CAR’s, 5 each direction

Plank Shoulder CAR’s, 5 each direction

HS Hold Car’s, 5 each direction

+

A1. Incline Bench Press @ 20X2, 4 x 5-7, rest 30 sec

A2. Strict CTB Pull Ups, 4 x 5-7, rest 90 sec

+

7 min AMRAP

Row 250m

7 Burpees Over Erg

25 Jump Ropes

3 min rest

7 min AMRAP

5 Toes to bar

5 Pull Ups

7 Box Jumps, 24”

12 Wallball, 20#