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Dynamic Warmup

  • 1. Jumping Jacks x 10 Reps
  • 2. Gate Swing X 10 Reps
  • 3. Pogo Hop X 10 Reps
  • 4. Seal Jack X 10 Reps
  • 5. Bodyweight Squat X 10 Reps
  • 6. Side Lunge X 10 Reps (each Side)
  • 7. Lunge And Rotate X 10 Reps (each Side)
  • 8. Reverse Lunge And Reach Over Top X 5 Reps (each Side)
  • 9. Carioca X 10 Yds
  • 10. Lizard Crawl X 10 (each Side)
  • 11. Skipping Forward X 10 Yds
  • 12. Skipping Backwards X 10 Yds
  • 13. Frankenstein Walks X 10 Yds
  • 14. Frankenstein Skips X 10 Yds
  • 15. Inchworm X 5-10
  • 16. Hip Swing X 10 (each Leg)

Monday

  • 1. Perform Dynamic Warmup
  • 2. Practice Skill Work For 15 Min.
    • Handstand Push-ups
    • Muscle Ups
    • Knees-to-elbows
  • 3. Main Lift*
    • Military Press 6 X 3
  • 4. Metcon
    • Full Squat Snatches 9-7-5
    • Bar Muscle Ups 9-7-5

Tuesday

  • 1. Perform Dynamic Warmup
  • 2. Practice Skill Work For 15 Min.
    • Tripod Tuck To Headstand
    • Tripod Straddle To Headstand
    • Tripod Pike To Headstand
  • 3. Main Lift*
    • Clean & Jerk 6 X 3
  • 4. Metcon
    • Row For 5 Min. Rest 2 Min.
    • Row For 3 Min. Rest 2 Min.
    • Row For 3 Min. Rest 2 Min.

Wednesday

  • Rest Day

Thursday

  • 1. Perform Dynamic Warmup
  • 2. Practice Skill Work For 15 Min.
    • L-sit
    • Parallette Pushups
  • Handstand Walks
  • 3. Main Lift*
    • Front Squat 6 X 3
  • 4. Metcon
    • 50 Box Jump, 24 Inch Box
    • 50 Jumping Pull-ups
    • 50 Kettlebell Swings, 1 Pood
    • Walking Lunge, 50 Steps
    • 50 Knees To Elbows
    • 50 Push Press, 45 Pounds
    • 50 Back Extensions
    • 50 Wall Ball Shots, 20 Lb Ball
    • 50 Burpees
    • 50 Double Unders

Friday

  • 1. Perform Dynamic Warmup
  • 2. Practice Skill Work For 15 Min.
    • Box Jump
    • Hollow Body
    • Strict Pull Up
  • 3. Main Lift*
    • Power Snatch 6 X 3
  • 4. Metcon
    • 7 Muscle-ups
    • 21 Burpees

Saturday

  • Row 5000 Meters For Time

Sunday

  • Rest Day

Written in August 2015 | Source: Onnit.com