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
Build to a heavy
hang squat clean
Every 3 minutes x 5
3 Hang squat cleans
12 Toes to bar
50 Double unders
Tuesday
Every 2:30 x 4
12 Back rack reverse lunge (6 per leg )
EMOM x 20
Min 1 – Handstand Push ups
Min 2 – rope climb
Min 3 – pistol squats
Min 4 – Hollow hold
Wednesday
2 Rounds
6 minute AMRAP
5 lateral burpees over the box 24/20”
10 Wall balls 9/6kg
15 Kettlebell swings 24/16kg
Rest 4
6 minute AMRAP
Row
Thursday
6 Rounds
30 seconds on 60 second off
- Prowler push
- Ski
- Dumb-bell curl & Press
- Weighted sit ups
Friday
2 Rounds
800m run
30 Chest to bar pull ups
30 Front squats 50/35kg
30 Toes to bar
30 Power cleans 50/35kg
Saturday
EMOM x 32
Min 1
5 Pull ups
10 Push ups
15 Squats
Min 2
5 Devils press 22/15kg
Min 3
15/12 calorie bike
Min 4
Rest
