Monday
A. Warm Up
3 rounds
5 burpees
6 lunges
30 sec hanging
Hip Flow
B. Back Squat
3 x 5 @ 30X1
Rest 2-3 min
B2. Single leg work - step up
Lateral box step up DB
3 x6/side
Rest 1-2min
C. Strength Circuit
3 rounds through for quality (work in pairs)
A. Weighted Upper body pull
5 reps @ 2020
Pull Up or Ring Row
(must be weighted)
B. DB Floor press 5 reps
into
30 sec weighted plank
(maximal contraction)
C. 10 alt weighted pistols
or
10 weighted feet-touching squats
(plate in front)
D. 1 heavy weighted TGU/side
Tuesday
A. Warm Up
2 rounds
20 banded good mornings
10 OHS with band
Shoulder Flow
B. Strict Press
3 x 4 @ 10X1
B2. HSPU drill
30 sec ME wall walks
C. Skill EMOM 16 min
1 - 10 pullups
2 - 50 DU (45 sec cap)
Monkey 4 - add 1 PU per rd
Wednesday
A. Warm Up
50 walking lunges
every 10 reps perform 1 inch worm
Hammie Flow
B. Front Squat
3 x 5 @ 30X1
Rest 2-3 min
B2. Jeffersen curl
3 x 5 w/5 sec pause
C. Aerobic intervals
5min on 2 min off x 3
AMRAP
15 wall balls
15 KB swings @ 24/16kg
- start from top each time
- Lion 4 32/24kg
Thursday
A. Warm Up
3 rounds
1 min DU practice
5 Single leg KB deadlift /side
B. Explosive repeat method
16 min EMOM
even - 23 sec ME Power Cleans @ 60%
odd - 12 sec burpee
4 sets
C. Ring support hold
(dip or push up position)
2 min AMRAP for quality
C2. CGBP
4 reps @ 20X2
(no bouncing)
Friday
A. Warm Up
3 rounds
10 kb swings
10 goblet squats
Fit as Friday
40 min EMOM
1 - 1 Clean @ 85-90%
2 - 10 deadlifts 10 burpee over bar
3 - 150m run
4 - Rest
Saturday
A. Warm Up
2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls
B. Single Leg lunge work barbell Back rack rev alt lunges
3 x 8 total
B2. Kipping pull up
3 x 3-5 with 3 sec pause at top
C. Partner intervals
15 min AMRAP
round for round
400m run
20 over the box jumps