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

Pause Back Squat 
5×3
3 High box jumps after each set

5 rounds 
40 seconds work at each station 
20 seconds to transition

Ski 
Box jump overs 24/20”
Russian swings 24/16kg
Walking Lunges  

Tuesday

Push press 
6-6-4-4-2-2
One set of strict pull ups after each round

Every 6 minutes x 4
30/25 Calorie row
20 press 42.5/30kg
15/12 Calorie bike

Wednesday

Every 90 seconds x 8
Squat clean + 2 Front squats 

Every 5 minutes x 5
6 Squat cleans 70/45kg
9 Toes to bar 
12 Burpees over the bar

Thursday

4 Rounds
15 kettlebell snatches 24/16kg (right)
15 kettlebell snatches 24/16kg (left)
30 Wallballs 9/6kg
300m Run 

Friday

In a 4 minute window 

3 rounds
12 Deadlifts (60/40kg)
9 Hang Power Cleans (60/40kg)
6 Jerks (60/40kg)
Time remaining – Max Cal Bike

Rest 4 minutes

In a 4 minute window
2 rounds
12 Deadlifts (60/40kg)
9 Hang Power Cleans (60/40kg)
6 Jerks (60/40kg)
Time remaining – Max Cal Bike

Rest 4 minutes

In a 4 minute window
1 round
12 Deadlifts (60/40kg)
9 Hang Power Cleans (60/40kg)
6 Jerks (60/40kg)
Time remaining – Max Cal Bike

Saturday 

30 minute AMRAP 
3 rounds of Cindy 
(5 Pull ups 10 Push ups 15 Squats )
2 rounds 
400m run 20 Box jumps 24/20”
1 round
50 Double unders 50 sit ups