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

A1) Dumb-bell bench press 4 x 8-12 
A2) Gorilla row 4 x 20 reps 

10 minute AMRAP
5 Strict pull ups 
10 Push ups 
15 Squats 
20 Double unders 

Conditioning 

6 rounds 
Every 4 minutes Alternate between A & B

A) 30/24 Calorie row + 30 wall balls 
B) 30 Russian twists + 30/24 Calorie bike 

Each round has a 3 minute time cap

Tuesday

15  minutes to build
Snatch pull + High hang power snatch + Overhead squat 

Sumo Dead lift 5-5-5-5-5

Box squat 5X5

Wednesday

5 rounds 
800m run </span
30 Kettlebell swings 24/16kg
20 Burpees 

Conditioning
Same as today’s WOD

Thursday

Spilt jerk 3-3-3-3-3 (first rep pause in catch)

EMOM 
Min 1- 10 Single arm Z press (left)
Min 2 – 10 Single arm row (left)
Min 3 – 10 Single arm Z press (right)
Min 4 – 10 Single arm row (right)

Friday

Build to heavy 
3 power cleans + 3 front squats 

EMOM x 12 
Min 1 – 3 Power cleans + 3 Front squats 
Min 2 – 5 bar muscle ups 

3 sets 

  • Single leg RDL 10-8-6
  • Back rack lunge 10-8-6

Conditioning 

3 Rounds 
9 minute AMRAP
500/400m Ski
400m run 
30/24 calorie bike
Max Calorie row 

Rest 3 minutes between rounds 

Saturday 

In teams of 2 
30 minute time cap

6 sets 
15 V- ups 
15 Wall balls 9/6kg
30 Double unders 
Then 60 Calorie row
6 sets 
10 Pull ups
10 Box jump over 24/20”
30 Double unders 
Then 60 calorie row
6 sets 
10 Handstand Push ups
15 Kettlebell swings 24/16kg 
30 Double unders 
Then 60 Calorie row 

In a 6 set block partners alternate through movements until 6 rounds are complete.