Monday
A. Warm Up
2 rounds
10 air squats narrow
10 air squats regular
10 air squats wide
10 bodyweight good mornings
Hip Flow
B. Box squat
5 x 5 @ 70%
- focus on wider stance and speed off box
B2. RFESS
5 x 8/side @ 20X2
C. 3 rounds
C1. Side plank on elbow 10 hip touches, 1 every 5 seconds
C2. Heavy Double KB walk 60 sec UB
C3. Seated floor leg lifts 25 reps
C4. Hollow hold with dowel overhead 30 sec
Tuesday
A. Warm Up
3 rounds
30 sec/side waiters carry with a plate
10 shrimp squats/side
Hammie Flow
B. 10 min EMOM (from the floor)
3 jerk dips
3 push press
1 push jerk
C. 18 min @ sustained pace
15 box jumps @ low box guys and girls
15 GTOH @ 35/25kg
15 burpees
Wednesday
A. Warm Up
3x
10 cook bridge/side
10 1 arm DB walking lunge/side
Hip Flow
B. Front Squat
5 x 5 @ 70% across
B2. Lateral box step up
5 x 6/side
AHAP and fast
C. 5 min AMRAP
DB burpee Cluster @ 25/15kg
(similat to manmaker, no rows or extra push ups)
Thursday
A. Warm Up
3 rounds
10 weighted dowell passthroughs
5 KB windmills/side
30 sec rear support weighted
10 active hanging shrugs in a max effort hollow position
B. EMOM 30 min
Min 1 - 10 TTB or SL raises
Min 2 - 7 deadlifts @ 80/60kg
Min 3 - 10-30 sec nose to wall HS hold
Lion 4 - 100/70kg
Friday
A. Warm up
3 rounds
30 sec bear crawl
30 sec inch worm
30 sec spider man lunge
B. CGBP
5 x 5 @ 70%
B2. Pendlay BB row
5 x 5
slight increase on last week
B3. Upright DB row
5 x 8/side
C. In pairs round for round
AMRAP in 14 mins
15 KBs @ 24/16
15 WB
Lion 4 - 32/24
Saturday
A. Warm Up
2 rounds
200m light jog
10 burpees
50 single skips
Hip flow
B. Clean pulls with pauses
12 min EMOM
1 clean pull with 6 sec pause at knee
1 power clean
C. 16 min AMRAP
In teams of 2
1km run holding a band together
100 KB CJ from the hang @ 16/12kg
100 TTB or SL raises