WORK CAPACITY
Warm Up: 2 Rounds of
KB Mobility Complex
1) Max rounds in 10 minutes of
12 kb Swings @ 24 kgs
5 Burpess
5 Pull Ups
Rest 3 Minutes
2) 8 Rounds of
8 Ball Slams 30#
8 MB Front Squats
4 MB Plyo Push Ups (4/4)
8 MB Situps
3) 4 Rounds of
10 Standing Russians Twists
10 Dip Ext Leg Raises
3-3-3 Toe Touch Complex
1) Max rounds in 10 minutes of
12 kb Swings @ 24 kgs
5 Burpess
5 Pull Ups
Rest 3 Minutes
2) 8 Rounds of
8 Ball Slams 30#
8 MB Front Squats
4 MB Plyo Push Ups (4/4)
8 MB Situps
3) 4 Rounds of
10 Standing Russians Twists
10 Dip Ext Leg Raises
3-3-3 Toe Touch Complex
TUESDAY
STRENGTH
Warm Up: 4 Rounds of
Barbell Complex - increase weight each round
5 Pull Ups
Instep Stretch
1) 8 Rounds of
3x Bench Press - increase weight until 3 is hard but doable
3x T-Bar Rows - increase weight until 3 is hard but doable
Ride it Down Squat
3) 5 Rounds of
5x Squat Snatch - Increase weight each round until 5 is hard but doable
3x Burpees Broad jumps
Hip Swivel Stretch
4) 5 Rounds of
10 Back Squat
5x Heavy KB/DB RDLs
Foam Roller
WEDNESDAY
STAMINA
For 45 Minutes perform the following:
50 Step Ups (25/25)
50 Jump Rope Singles
20 KB Swings @ 20kg
10 Sit Ups
THURSDAY
WORK CAPACITY
Warm Up:
3 rounds of
30 Jumping Jacks
10 Barbell Only (no additional weight) RDL
10 Barbell Only (no additional weight) Upright row
10 Barbell Only (no additional weight) Push Press
10 Barbell Only (no additional weight) Good Mornings
10 Barbell Only (no additional weight) Back Squat
1) Perform the following every 2 minutes for 20 minutes:
12 KB/DB Snatches (6L/6R)
6 Pull Ups
12 Seated Russisan Twists w/ 25lb plate
6 Inverted Row
This sessions should be very intense. Go as quickly as possible with good form. The quicker you finish, the more rest you will have until the next round. For instance, if you complete the first round in 1:20, then you have :40 rest until starting the next round. Good luck. The best round average from this morning was :56 seconds per round.
FRIDAY
STRENGTH
Warm Up:
1) 8 Rounds of
3x Power Clean and Push Press
3x Floor Angels (3/3)
2) 5 Rounds of
6x Front Squats - increase weight until 6 is hard but doable
immedietly into...
3 Box Jumps - continually increase box height
Pigeon Stretch
3) 5 Rounds of
10x Kettlebell Floor Press (10/10)
6x Dips
Shoulder Sweeps (3/3)
WEDNESDAY
STAMINA
For 45 Minutes perform the following:
50 Step Ups (25/25)
50 Jump Rope Singles
20 KB Swings @ 20kg
10 Sit Ups
THURSDAY
WORK CAPACITY
Warm Up:
3 rounds of
30 Jumping Jacks
10 Barbell Only (no additional weight) RDL
10 Barbell Only (no additional weight) Upright row
10 Barbell Only (no additional weight) Push Press
10 Barbell Only (no additional weight) Good Mornings
10 Barbell Only (no additional weight) Back Squat
1) Perform the following every 2 minutes for 20 minutes:
12 KB/DB Snatches (6L/6R)
6 Pull Ups
12 Seated Russisan Twists w/ 25lb plate
6 Inverted Row
This sessions should be very intense. Go as quickly as possible with good form. The quicker you finish, the more rest you will have until the next round. For instance, if you complete the first round in 1:20, then you have :40 rest until starting the next round. Good luck. The best round average from this morning was :56 seconds per round.
FRIDAY
STRENGTH
Warm Up:
1) 8 Rounds of
3x Power Clean and Push Press
3x Floor Angels (3/3)
2) 5 Rounds of
6x Front Squats - increase weight until 6 is hard but doable
immedietly into...
3 Box Jumps - continually increase box height
Pigeon Stretch
3) 5 Rounds of
10x Kettlebell Floor Press (10/10)
6x Dips
Shoulder Sweeps (3/3)
