MONDAY
Strength/Skill
15:00 on clock to
Build to 1 rep max Bench Press
Warm up guide:
empty bar x 5 reps – focus on breathing.
40% of max or 4/10 effort x 5.
60% of max or 6/10 effort x 3
70% of max or 7/10 effort x 2
80% of max or 8/10 effort x 1
90% of max 9/10 effort x 1
96% of max or increase from above x 1
101% of max x 1
GO FOR IT!!!!
Workout Of The Day
6-9-12
Double DB Devils press (Must be clean and jerk) @ 2x 22.5/15kg
1-2-3
Legless rope climbs
TUESDAY
Strength/Skill
15:00 on clock to
Build to 1 rep max Back Squat
Warm up guide:
empty bar x 5 reps – focus on breathing.
40% of max or 4/10 effort x 5.
60% of max or 6/10 effort x 3
70% of max or 7/10 effort x 2
80% of max or 8/10 effort x 1
90% of max 9/10 effort x 1
96% of max or increase from above x 1
101% of max x 1
GO FOR IT!!!!
Workout Of The Day
15 mins to build to a heavy single – Deadlift
3 sets of 3 reps Banded deadlifts @ 50% – Be explosive
Then build without band.
3 reps @ 70%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 96 %
1 rep @ 101%
GO FOR IT!!!
*If you haven’t been following along for the past 3 sessions of deadlifts consistently
build to a 8/10 feeling rep.
WEDNESDAY
Strength/Skill
EMOM 8
5-8 Toes to Bar
Workout Of The Day
Partner AMRAP 12
Partner A
12 Box jump overs @ 24/20”
12 Wall balls @ 20/14lbs
8 DB front rack reverse lunge steps @ 22.5/15kg
Partner B
Max Bike Cals
Swap when partner A finishes the round
Total calories is the score
THURSDAY
Strength/Skill
12:00 Handstand Push up practice
Option A:
6 sets
8 Unbroken reps – Strict/Kipping/Deficit
Option B:
5-6 sets
3-5 Handstand push ups decreasing in height with the intention of practice
Option C:
Learn how to get upside down!
Workout Of The Day
5 rounds for time:
16/12 cal Airbike
12 No push up burpee over line
8 Push ups on Medball
FRIDAY
Strength/Skill
Coach led drills:
False Grip Ring Rows
Ring Dips
Low Ring Transitions (easy, feet stay on ground)
Low Ring Transitions (moderate, feet leave ground as enter dip)
Workout Of The Day
Every 4:00 for 4 Rounds
3 Jefferson curls (can be elevated)
10 Double DB bent over rows
15/15 DB side bends
20 Hip flexor pulls on each side
*It’s been a big few weeks – Todays workout to be done at a 6 RPE.
SATURDAY
Workout Of The Day
For time:
1000-m row
60 bench presses
1500-m row
50 bench presses
2000-m row
40 bench presses
@ 60/40kg
Time cap: 30 minutes
