Monday
A. Warm Up
3 rounds
5 burpees
6 lunges
30 sec hanging
Hip Flow
B. Back Squat
3 x 5 @ 32X2
Rest 2-3 min
B2. Single leg work - step up
Lateral box step up DB
3 x12/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
- use a deficit on parallettes
C. 20 feet together squats or 10 pitols
(add weight if possible)
D. 3 DB Hang squat clean thrusters
Tuesday
A. Warm Up
2 rounds
20 banded good mornings
10 OHS with band
Shoulder Flow
B. Strict Press
3 x 8 @ 21X1
B2. HSPU drill
5-10 reps of choice
strict or kipping or static holds
deficit or abmat
C. Skill EMOM 16 min
1 - 15 ball slams
2 - 10 DB burpee
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 @ 32X3
Rest 2-3 min
B2. Jeffersen curl
3 x 5 w/5 sec pause
C. Aerobic intervals
3min on 2 min off x 3
15 KB swings @ 24/16
15 Box jumps
15 T2B
- start from top each time
Lion 4 - 32/24kg
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 jumping lunges
4 sets
C. Skin the cat ring skill
2 min skill work
C2. CGBP
8 reps @ 22X2
Friday
A. Warm Up
3 rounds
10 kb swings
10 goblet squats
Fit as Friday
80’s Rock - 40 min cap
2 rounds
80 Burpees
80 box jump step down @ 24/20
80 wall balls
80 KB swings @ 24/16kg
80 cal Row or 800m run
Saturday
A. Warm Up
3 rounds
1 min DU practice
5 Single leg KB deadlift /side
B. Single Leg lunge work
barbell Back rack rev alt lunges
3 x 16 total
C. Partner intervals
15 min AMRAP
Alternating rounds of
Cindy
Monkey 4 - Nate