STRENGTH
Warm Up: 4 rounds of
Barbell Complex - increase weight each round
6x Sit Ups
Instep Stretch
1. Find Squat Clean and Push Press 1 Rep Max
2. 5 Rounds of
2x Squat Clean + Push Press @ 85% of 1 RM
2x Hip Swivel Stretch
3. 5 Rounds of
6x Walking Lunges (6/6) increase weight each round until 6 is hard but doable
2x Jumping Lunges (2/2)
Elevated Pigeon Stretch
4. 5 Rounds of
10x Standing Military Press - increase weight until 10 is hard but doable
10x Inverted Ring Rows
Ultimate Shoulder Stretch
TUESDAY
WORK CAPACITY
Warm Up: 2 Rounds of
KB Mobility Complex
1) 10,9,8,7,6,5,4,3,2,1 reps of
KB Mr. Spectaculars @ 20kg
Box Jumps
Pull Ups
2x Dip Extension Straight Leg Raises
2) 4 Rounds of
10x GHD Sit Ups
45 sec Superman Hold
10x Seated Russian Twists @ 25lbs (10/10)
WEDNESDAY
STAMINA
45 Minute Run at moderate pace.
THURSDAY
STRENGTH
Warn Up: 3 Rounds of
200m Run
6x Dead Lift at 115, 135, 155 lbs
6x Push Ups
6 Ankles to BarHip Swivel Stretch
1) Find Deadlift 1 Rep Max
2) 6 Rounds of
2x Dead Lift @ 85% of 1 RM
Pigeon Stretch
3) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
6x Pull Ups
Ultimate Shoulder Stretch
4) 5 Rounds of
5x KB 1 Arm Snatch 5/5
3x Broad Jumps
HUG Mobility
FRIDAY
WORK CAPACITY
Warm Up: 4 rounds of
8x Goblet Squats @ 16kg
4x 1 leg Dead Lifts @16kg 4/4
8x Push Ups
Hip Swivel Stretch
1) 10 Rounds for Time of:
8x DB Squats at 55lbs
8x Jingle Jangles (4 round trips)
4x Clapping Puh Ups
10x Sit Ups
2) 4 Rounds of
5x Kneeling SB Keg Lifts @ 60lbs 5/5
30x Sec Jane Fondas
50x Shoulder Hand Jobs
