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