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
Warm up
Lunge Matrix
5x forward on each leg
5x lateral on each leg
5x 45 degree backwards each leg
10 weighted arm circle forward
10 Arm circles backwards
A1) Back squat 4 x 5
A2) Jumping squats 4 x 6
A3) Strict press 4 x 5
A4) Clapping push ups 4 x 6
10 minute EMOM
Minute 1 – Strict pull ups
Minute 2 – Strict Ring Dip
Tuesday
Power Snatch Build to a heavy single
EMOM x 10
3 Reps @ 75% of todays single
12 minute EMOM
Min 1 – 12 Toes to bar
Min 2 – 50 Double unders
Min 3 – 12 Burpees
Wednesday
3 rounds
5 minute AMRAP
20 Wall balls 9/6kg
50ft Overhead walking lunge 22.5/15kg
(change hands at the 25ft mark)
2 minute rest
5 Minute AMRAP
Assault Bike
Thursday
Warm up Lunge Matrix
5x forward on each leg
5x lateral on each leg
5x 45 degree backwards each leg
10 weighted arm circle forward
10 weighted arm circles backwards
A1) Front Squat 4 x 5
A2) Jumping lunges 4 x 12
A3) Bench Press 4 x 5
A4) Clapping push ups 4 x 6
B1) Deadlift 4 x 5
B2) Broad jump 4 x 6
C) Single arm DB row 3 x 15
Friday
EMOM x 12
Min 1 – Side plank (right) 45 seconds
Min 2 – Side plank (left) 45 seconds
Min 3 – Rower Pike ups 30 seconds
Min 4 – Hollow hold 30 seconds
Every 12 minutes x 2
500/400m row
400m run
30/20 Calorie bike
20 Pull ups
Each round has a 8 minute time cap
Saturday
4 rounds
40 seconds Thrusters 40/30kg
40 seconds Bar facing burpees
2 minutes rest
40 seconds Power cleans 40/30kg
40 seconds Box jump overs 24/20”
2 minutes rest
