Monday
A. Warm Up
3 rounds
5 burpees
6 lunges
30 sec hanging
Hip Flow
B. Back Squat
3 x 5 @ 53X3
Rest 2-3 min
B2. Single leg work - step up
Lateral box step up DB
3 x15/side
Rest 1-2min
C. Strength Circuit
3 rounds through for quality (work in pairs)
A. 5-15 reps upper body pull of choice
(ring row, pull up, CTB)
B. 10-20 push ups weighted or not
C. 20 feet together squats or 10 pitols
(add weight if possible)
D. 3 DB manmaker AHAP
Tuesday
A. Warm Up
2 rounds
20 banded good mornings
10 OHS with band
Shoulder Flow
B. Strict Press
3 x 10 @ 41X1
B2. HSPU drill
5-10 reps of choice
strict or kipping or static holds
deficit or abmat
C. Skill EMOM 16 min
1 - 15 wall balls
2 - 10 T2B
Workhourse 4 - add 1 rep every round
Wednesday
A. Warm Up
50 walking lunges
every 10 reps perform 1 inch worm
Hammie Flow
B. Front Squat
3 x 5 @ 53X3
Rest 2-3 min
B2. Jeffersen curl
3 x 5 w/5 sec pause
C. Aerobic intervals
3min on 3 min off x 3
10 burpee
10 push press @ 40/25kg
10 HPC
Lion 4- 60/40kg
Thursday
A. Warm Up
2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls
B. Explosive repeat method
16 min EMOM
even - 15 sec ME Power Cleans @ 60%
odd - 15 sec ME box jump
4 sets
C. Skin the cat ring skill
2 min skill work
C2. CGBP
10 reps @ 22X2
Friday
A. Warm Up
3 rounds
10 kb swings
10 goblet squats
Fit as Friday
3 rounds (total 45 min workout)
3min on each station
Max cal row or bike
Max DB burpee
Max KB swing
Max Wall ball
Max wall walk