Monday

1a Squat wave 9/6/3/6/9

1b Band resisted KB swings 3 x 10

1c Box Jumps 3 x 3

2a Chins 3 x 2 / 3 x max

2b Pause Jammer Press 3 x 8e/s

Cond: 10mins

2 TGU e/s

10 Slams

5 burpees

10 Jump Lunges

10 Situps

Tuesday

Warm-up: 3 Rounds

SL Hip Thrusts x 10e/s

Band Pullaparts x 15

Wrestlers twist x 5e/s

1a Bench wave 9/6/3/6/9

1b Pushups 3 x max

2a Reverse Nordics 2 x 8

2b Hamstring slider curls 2 x 10

Cond:

Circuit 40/20 & 45/15

Ropes

KB pass through

KB High Pull

Jump squats

Ring plank

Wednesday

1a Deadlift 9/6/3/6/9

1b KB Jump squats 3x 3

1c Single Slams 3x 5

Upper Body Circuit: 10mins

BB BO row x 10

BB Strict press x 10

Ring Chest Flys x 10

SA Ring Rows x 5e/s

Cond: 2 Rounds

5 burpees

30 slams + 30 wallballs

5 Burpees

30 KB swings + 30 jumps squats

Thursday

Warm-up: 2 rounds

Offset KB carry – 1 light/1 heavy

Ring flutters x 16

Skater squats x 5e/s

1a Push press wave 9/6/3/6/9

1b SL RDL – step up 3 x 5e/s

2a Reverse lunge sliders 2 x 10e/s

2b Pullups 2 x max

Cond: 4mins:

Max effort Burpees min 0-1 and then,

3 mins:

5 Chins/Ring Rows

10 Pushups

15 Squats

1 mins rest

4mins:

Max effort slams min 0-1and then,

3 mins:

5 Jump Lunges

10 Situps

15 Swings

Friday

1a BB Forward lunge 2 x 5e/s  + BB Rev Lunge 2 x 5e/s

1b Hollow hold x30 s

1c Spiderman plank X 16 e/s

2 Power clean by 3 every 60s x 6 rounds

3a BB Thruster 3 x 8

3b SA KB Row 3 x 8e/s

Cond: 8 MIN AMRAP

KB Squat x 8 e/s

KB Clean x 8 e/s

KB Push Press x 8e/s

8 situps

5 burpees

+

60s plank