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