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