Monday

A. Warm Up
3 rounds
5 burpees
6 lunges
30 sec hanging

Hip Flow

B. Back Squat
3 x 5 @ 21X1
Rest 2-3 min

B2. Single leg work - step up
Lateral box step up DB
3 x9/side
Rest 1-2min

C. Strength Circuit
3 rounds through for quality (work in pairs)

A. Weighted Upper body pull
6-8 reps @ 2020
Pull Up or Ring Row
(must be weighted)

B. DB Floor press 6-8 reps
into
30 sec weighted plank
(maximal contraction)

C. 10 alt weighted pistols
or
10 weighted feet-touching squats
(plate in front)

D. 5 1 arm Heavy DB press/side

Tuesday

A. Warm Up
2 rounds
20 banded good mornings
10 OHS with band

Shoulder Flow

B. Strict Press
3 x 6 @ 20X1

B2. HSPU drill
30 sec ME reps or hold or pike/box HSPU

C. Skill EMOM 16 min
1 - 10 TTB
2 - 50 DU (45 sec cap)

Monkey 4 - add 1 TTB per rd

Wednesday

A. Warm Up
50 walking lunges
every 10 reps perform 1 inch worm

Hammie Flow

B. Front Squat
3 x 5 @ 21X1
Rest 2-3 min

B2. Jeffersen curl
3 x 5 w/5 sec pause

C. Aerobic intervals
4min on 2 min off x 3
AMRAP
10-8-6-4-2
burpee
box jumps
burpee box jumps

- start from top each time

Thursday

A. Warm Up
3 rounds
1 min DU practice
5 Single leg KB deadlift /side

B. Explosive repeat method
16 min EMOM
even - 20 sec ME Power Cleans @ 60%
odd - 20 sec ME air squat

4 sets
C. Ring support hold
(dip or push up position)
2 min AMRAP for quality

C2. CGBP
6 reps @ 20X2
(no bouncing)

Friday

A. Warm Up
3 rounds
10 kb swings
10 goblet squats

Fit as Friday

40 min EMOM
1 - 10 burpee over the box (monkey 3 use 30/24”)
2 - 50 sec max reps Cindy (monkey 4 Nate)
3 - 5 TnG Power snatch alt rounds with CJ @ 40/30 (Lion 4 use 60/40)
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 12 total

B2. Kipping pull up
3 x 3-5 with 3 sec pause at top

C. Partner intervals
Partner DT
5 rounds
12 deadlifts
9 HPC
6 STOH
@70/50kg

- round for round