The best way to get the most out of your training is show up on time, listen to your coaches, be consistent, work hard, always focus on movement quality before adding weight or moving on to a harder progression and have fun.

Monday

Front squat 3-3-3-3-3 (first rep 3 second pause in the bottom)
(3 high box jumps between each set)

10 minutes to build to a heavy complex
Power clean + Hang clean + Front squat  

EMOM x 10 
Power clean + Hang Clean + Front squat 

Bulgarian split squats 3×10

Conditioning 

In teams of 2 

P1 800m run whilst P2 AMRAP Burpee broad jumps
P2 800m run whilst P1 AMRAP Burpee broad jumps

Rest 2 minutes

P1 800m run Whilst P2 AMRAP Walking Lunge 
P2 800m run Whilst P1 AMRAP Walking Lunge

Rest 2 minutes 

P1 800m run Whilst P2 AMRAP Calorie Ski
P2 800m run Whilst P1 AMRAP Calorie Ski

Tuesday

Bench Press 10-8-6-4-2-2-2

EMOM x 10 
Odd 5-10 Strict pull ups
Even 5-10 Dips

50-40-30-20-10
Double unders 
Sit ups 

Wednesday

10 minute AMRAP 
15/11 Calorie row 
10 Burpees over the erg

rest 2 minutes

10 minute AMRAP
15/11 Calorie Ski
16 Dumb-bell snatch 22/15kg

 rest 2 minutes 

10 minute AMRAP
15/11 Calorie bike
20 Wall balls 9/6kg

Conditioning 

Same as today’s WOD

Thursday

EMOM x 10 
3 Position snatch

Snatch high pull 5×3

Back squat 5×5

Friday

Push press 5-5-5-3-3-3

EMOM x 10
Odd 5-10 Strict handstand push ups
Even 1 legless rope climb

EMOM x 10 
Odd 10m Handstand walk
Even 10 Box jump overs 

Conditioning 

5 sets 
4 minute work
30/20 Calorie row
20 Russian Kettle-bell swings 
Max calorie bike 

rest 2 minutes

Saturday 

In teams of 2
3 rounds 
40 calorie bike 
20 Power cleans 60/40kg
3 rounds 
400m run (200m each)
20 Push jerks 60/40kg
3 rounds
40 Deadlifts 60/40kg
20 Toes to bar