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

EMOM x 28
Min 1 – 15/12 Calorie row
Min 2 – 7 Thrusters 42/30kg + 7 Box Jumps 24/20”
Min 3 – 7 Chest to bar pull ups + 7 Burpees 
Min 4 – Rest 

Tuesday

Minute 0
5 minute AMRAP
20 Handstand push ups 
40 Dumb-bell snatch 22/15kg 
Max Handstand push ups

Minute 10 
21-15-9
Wall balls 9/6kg
Kettle-bell swings 24/16kg

Minute 20 
50-40-30-20-10
Double unders 
Russian twists 9/6kg

Wednesday

Every 12 minutes x 3
15/12 Calorie bike
20 Toes to bar 
15/12 Calorie  bike 
15 Pull ups 
15/12 Calorie bike 
10 Bar muscle ups 

Thursday

Handstand walk Practice 

Bench press 5-5-5-5-5
Single arm Dumb-bell row 5×10

8 rounds 
30 seconds on
60 seconds off
Ski Erg 

Friday

Front Squat 
10-8-6-4-2

7 Round 
200m run
7 Front squats 60/40kg
7 Push jerks 60/40kg

Saturday 

8 Rounds 
Every 5 minutes 
20/15 Cal row 
15 Burpees 
10 DB Snatch 22.5/15kg