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
3 x 5 @ 85%
- focus on wider stance and speed off box
B2. RFESS with KB in front rack or OH
3 x 5/side @ 20X1
C. 3 rounds
C1. Side plank on elbow with top leg in bent high knee position - 30sec /side
C2. 1 x KB Front squat @ 9090 - AHAP
C3. Seated floor leg lifts 30 reps
C4. Standing Leg lift to parallel 25sec/side
- toes pointed leg fully locked
- leg straight out infront
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)
1 push press
1 push jerk
C. 15 min
2-4-6-8-10-8-6-4-2-4-6... etc
Power cleans @ 60/40
burpeesover the bar
pull ups
Monkey 4 - CTB
Wednesday
A. Warm Up
3x
10 cook bridge/side
10 1 arm DB walking lunge/side
Hip Flow
B. Front Squat
3 x 5 @ 85% across
B2.Lateral bo step up
3x 10/side with same arm KB OH as leg on box
C. 8 min
ME wall sit
into
ME Plank on elbows
into
ME wall sit
into
ME plank .... etc
- no more than 5 sec between exercises
Thursday
A. Warm Up
3 rounds
10 weighted dowell passthroughs - starting dowel at he back with palmsforward and thumbs out
2 TGU /side HEAVY
Plate OH medball stretch 10 reps with 5 sec hold OH
15 active hanging shrugs in a Lsit or knee tuck
B. EMOM 30 min - KB complexes
Min 1 - 10 push ups/pike Push ups/ HSPU
Min 2 - 15 box jumps with step down
Min 3 - 5-10 power snatches @ 35/25kg
Friday
A. Warm up
3 rounds
30 sec bear crawl
30 sec inch worm
30 sec spider man lunge
B. CGBP
3 x 5 @ 80-85%
B2. Pendlay BB row
3 x 5
slight increase on last week
B3. Upright DB row
3 x 10/side
C. In pairs round for round
AMRAP in 12 mins
50 DUs
10 burpees to a plate
Saturday
A. Warm Up
2 rounds
200m light jog
10 burpees
50 single skips
Hip flow
B. Clean pulls with pauses
12 min EMOM
2 hang cleans any style
C. 17 min AMRAP
In teams of 2
400m Run
100 wall balls
100 KBS
400m Run