Week 38

Monday 18092017 

 

Activation - 

 

3 x

10 Mixed KB Rack OH Lunge EL 

10 Hollow Rocks 

10 Back Extensions

 

Focus - 

 

Back Squat 

60%x4x10

60%x10+

 

Accessory - 

 

Between Each Set 

20 Sec Beat Swing

 

 

Conditioning -  

 

4 Rounds - For Form

12 OH Lunges

24 Step Ups 

36 Sit Ups 

 

Optional Finisher - 

 

2 MIns Coach Stretch Each Leg 

2 Mins Pigeon Pose 

 

 

Tuesday 19092017 

 

Activation - 

 

3 x 

5 Muscle Clean 

3 Hang Power Clean 

3 Front Squat

3 Push/Split Jerk 

Focus - 

 

Every 3 Mins x x5 Sets 

2PC + 2 FS + 2Jerk 

1,2,3@ 65%

4,5@ 75%

 

Conditioning -  

 

In Pairs 

 

Amrap 12

12 Cal Row 

6 Clusters @42.5/30 

Aim Is unbroken 

 

Optional Finisher - 

 

2 Mins Front Rack Stretch 

2 Mins ES Scap Smash

 

 

Wednesday 20092017 

 

Activation - 

 

2 x 

30 Sec KB Arm Bar 

10 Half Kneeling Sesaw Press EL

10 Pallof Press 

 

Focus - 

 

Floor Press

60%x4x10

60%x10+

 

Accessory - 

 

Between Each Set 

10 Hollow To Back Ext

 

Conditioning -  

 

3 Rounds 

20 Alternting KB Push Press 

30 Sec Ring Plank Hold 

20 Russian Twists

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Mins Passive Hang 

 

 

Thursday 21092017 

 

Focus - 

 

EMOM 30 

1 - 50 Du's 

2 - 8-12 Burpee Box Overs

3 - Row 12-15/9-12 Cals 

 

 

Friday 22092017 

 

Activation - 

 

3 x 

10 Kb Swing - Increase Load 

2 Vertical Jump 

3 Broad Jump 

 

Focus - 

 

Deadlift

60%x4x10

60%x10+

 

Conditioning -  

 

‘Fun Friday’

 

In Pairs 15 Min Amrap 

 

50 Alternating Burpee Slam Balls 

300ft Box Push - Take ball with you

Run 200m 

 

 

 

Week 34

74cb59efddfe34f17abd7544553bc02a.jpg

Monday 21082017 

 

Activation - 

 

5 Min EMOM

15 KB Swings 

Remaining Time Plank 

 

Focus - 

 

Deadlift – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

SA OH Lunge - 3x20 

Hollow Rocks - 3 x 15

 

Conditioning -  

 

In Pairs 11 Min Amrap 

Row 30 Cals 

30 Box Jump Overs 

30 Double KB Clean and Press 

 

Optional Finisher - 

 

2 x 

1 Min Side Plank ES

20 Face Pulls 

 

 

Tuesday 22082017 

 

Activation - 

 

Barbell Warm Up 

- Muscle Clean 

- High Hang Clean 

- Hang Clean 

 

Focus - 

 

In 8 MIns 

Build To A Heavy Power Clean

De Load The Bar

In 8 MIns 

Build To Max Squat Clean

 

Conditioning -  

 

EMOM 8

10 Burpees Over The Bar 

 

Optional Finisher - 

 

2 Min Couch Stretch ES

2 Min Calf Stretch ES

 

 

Wednesday 23082017 

 

Activation - 

 

3 x 

10 SA Ring Row EA

2 Wall Climbs 

 

Focus - 

 

Floor Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

High Ring Hold / Box High Hold 3x30 Sec

Band Pull Aparts 3x20

 

Conditioning -  

 

5 Rounds 

10 Push Press @40/25

11 KB swings 

12 Step Ups @24/20

 

Optional Finisher - 

 

2 x 

10 Back Extensions 

45 Sec KB Arm Bar EA

 

 

Thursday 24082017 

 

Focus - 

 

In Pairs - 34 Min Amrap 

 

Whilst One Runs 400 Meters

 

AMRAP 

50 Ft Box Push 

15 Ball Slams 

15 Weighted Sit Ups 

 

 

Friday 25082017 

 

Activation - 

 

3 x

10 Barbell Hip Bridge @40/30

30 Sec Side Plank 

 

 

Focus - 

 

Squat - 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Front Rack Weighted Step Ups 3x10 EL 

Back Extensions 3x20

 

Conditioning -  

 

Half Cindy 

5 Pull Ups 

10 Press Ups 

15 Squats

 

Optional Finisher - 

 

2 x 

1 Min Plank 

1 Min Glute Stretch ES

Week 33

Monday 14082017 

Endurance 

 

Conditioning -  

 

In Pairs 

20 Min EMOM

Row 10/7 Cal

AMRAP KB Snatch 

 

Rest 2 Mins 

 

10 Min Amrap 

Run 100m 

10 Burpees 

 

 

Optional Finisher

 

3 x 

30 Sec Side Plank ES 

1 Min Couch Stretch ES

 

 

Tuesday 15082017 

Strength 

 

Activation - 

 

3 x 

6 Kang Squats 

3 Box Jumps 

 

 

Focus - 

 

Squat – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

 

 

Conditioning -  

 

21-15-9

Goblet Squats 

Sit Ups 

Then

9-15-21

Air Squats 

Sit Ups 

 

Optional Finisher -

 

3 x

45 Second Hanging Hollow 

30 Sec Calf Stretch ES

 

 

Wednesday 16082017 

Power 

 

Activation - 

 

3 x 

5 Single Leg RDL EL 

Row 150m AFAFP

 

Focus - 

 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

 

Rest 2 mins between rounds 

Record Distance - Compare to week 24

 

Conditioning -  

 

Every 4 Mins x 5 

Run 400m 

 

Optional Finisher - 

 

2 Min Glute Smash ES

2 Min Banded Ham ES

 

 

Thursday 17082017

Strength 

 

Activation - 

 

2 x 

45 Sec SA Bottom Up Hold EA

20 Back Extensions With Band

 

Focus - 

 

Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

SA KB Floor Press - One Weight Up All Times 3x20

Strict Pull Ups Weighted 5 x 5-10

 

Conditioning -  

 

 

21-15-9 

Power Cleans @50/30

Press Ups 

 

 

Friday 18082017 

Core/Midline 

 

Activation - 

 

3 x 

10 Banded Plank Rotation 

100ft Wheel Barrow Walk

 

Focus - 

 

Gymnastics Technique Session 

Skin The Cats 

Inversions 

Levers 

 

Conditioning -  

 

10 Min Emom 

1 - 10 Toes To Bar 

2 - 30-45 Sec HS Hold

Week 32

Monday 07082017

 

Activation - 

 

2 x 

45 Sec KB Bottom Up Hold 

20 Band Pull Downs

1 Min Plank

 

Focus - 

 

Press – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Banded Tricep Ext – 3 x 20

SA Ring Row - 3x12 EA

 

Conditioning -  

 

In Pairs 2 Rounds

12 Min TC 

50 Push Press @40/25

50 Synchro Burpee Over The Bar

50 Front Squats 

 

Optional Finisher

 

2 mis per side 

Banded Lat Stretch 

Lying Adductor Stretch 

 

 

Tuesday 08082017 

 

Activation - 

 

Barbell Warm Up 

 

Focus - 

 

In 6 Mins 

Run 800m 

ME Burpee Box Jump Overs 

2 Mins Rest 

10 Mins Max Squat Clean 

 

Accessory - 

 

Every 30 Seconds for 10 Mins 

1 Squat Clean at 70%

 

Conditioning -  

 

5 x 200m 

Rest 1 Min between rounds 

 

Optional Finisher

 

2 Mins Per Side 

Couch Stretch 

Lying Hamstring 

 

 

Wednesday 09082017 

 

Activation - 

 

3 x 

5 Foot Forward Good Morning EL Add Load

5 Box Jumps

 

Focus - 

 

Deadlift - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Goblet Cossack Squat - 3x10 EL

Med Ball Stir The Pot 1 Min x 3

 

 

Conditioning -  

 

Every 90 seconds x 6

12 Ball Slam Burpees

 

 

Thursday 10082017 

 

Focus - 

 

3 x

In 4 Mins 

Run 400m 

21 KB swings 

12 Pull Ups 

 

Rest 3 Mins 

 

3 x

In 4 Mins 

Row 500m 

30 Thrusters @20/15

 

 

Friday 11082017 

 

Activation - 

 

2 x 

10 Banded Press/10 Banded Fly 

30 Sec Hollow Hold 

30 Side Side Plank ES

 

Focus - 

 

Floor Press - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Push Press 3x12

Chin Ups - 3x5-10

 

Conditioning -  

 

15 Min TC

5 Rounds 

50 Du's

20 Wall Balls 

10 Press Ups 

 

Optional Finisher

 

2 Mins Per Side 

Banded Pec Stretch 

Scap Smash 

 

Week 31

Monday 31072017 

 

Focus-  

 

4 Mins on 1 Min Off x 6

 

1 - 

Row 500m 

ME Burpee Over Rower

 

2 -

Run 400m 

Amrap 

5 Pull Ups 

5 Press Ups 

5 Squats 

 

 

Tuesday 01082017

 

Activation - 

 

2 x 

10 SA KB Press 

30 Sec Hollow Hold 

30 Side Side Plank ES

 

Focus - 

 

Floor Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

High Ring Hold / Box High Hold 5x30 Sec

Band Pull Aparts 3x20

 

Conditioning -  

 

2 Rounds 

100 Du's 

40 Push Ups 

 

Optional Finisher

 

5 MIns 

 

Lat Foam Roll - https://www.youtube.com/watch?v=6lwVrPdm_I0

Scap Smash - https://www.youtube.com/watch?v=n9bYQUHqhFc

 

 

Wednesday 02082017 

 

Activation - 

 

3 x

10 Kb Swings 

5 Broad Jumps 

 

 

Focus - 

 

In 6 Mins 

Row 1km or Run 800m 

ME Burpees Over The Bar 

Then in 10 Mins

Build To Max Power Clean and Jerk

 

Conditioning -  

 

Every 2 Mins x 5

10 Box Jump Overs 

10 Power Cleans @40/25

20 Sit Ups 

 

Optional Finisher

 

3 Mins 

Wall Squat Stretch 

https://www.youtube.com/watch?v=K6myWzPmiOg

 

 

Thursday 03082017 

 

Activation - 

 

3 x 

20 X Band Walks 

15 Back Extensions 

 

Focus - 

 

Squat - 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Front Rack Weighted Step Ups 3x10 EL 

Back Extensions 3x20

 

Conditioning -  

 

12 Mins

5 rounds 

Run 200

20 KB Snatch @20/12 alternating arm 

 

Optional Finisher

 

2 mIns per side 

Calf Stretch On Rig 

Couch Stretch - https://www.youtube.com/watch?v=Fg-lwNBzVV8

 

 

Friday 04082017 

 

Activation - 

 

3 x In Pairs 

20 Skipping Rope Dead Bugs

 

Focus - 

 

EMOM 9 

1 - 15 Ball Slams 

2 - 20 Russian Twists 

3 - 15 Back Extensions 

 

Conditioning -  

 

Annie'

50-40-30-20-10

Double Unders 

Sit Ups 

 

Optional Finisher -

 

Psoas Release

https://www.youtube.com/watch?v=Xcx9P5KFNk8

 

Week 30

Monday 24072017 

 

Activation - 

 

3 x 

10 KB Cross Body Step Up ES

10 Back Extensions

 

Focus - 

 

Squat – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

KB Death March - 2 x 20 Steps 

Russian Twist - 2 x 20

 

Conditioning -  

 

6 Min Amrap 

6 Box Jump Overrs 

12 KB Swings @24/16

24 Du's 

 

Rest 2 Mins 

 

6 Min Amrap 

6 Box Jump Overrs 

12 KB Swings @24/16

Run 100m

 

Tuesday 25072017 

 

Activation - 

 

Barbell Warm Up 

 

Focus - 

 

Build To a Heavy - 14 Mins 

1 Clean 

1 Hang Clean 

1 Front Squat 

 

Conditioning -  

 

5 x

3 Squat Cleans 70%

6 Burpess Over The Bar

9 Air Squats 

Rest 90 Secs

 

Wednesday 26072017 

 

 

Activation - 

 

2 x 

45 Sec KB Bottom Up Hold 

20 Band Pull Downs

1 Min Plank

 

Focus - 

 

Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

SA KB Floor Press - One Weight Up All Times 3x20

Strict Pull Ups Weighted 5 x 5-10

 

Conditioning -  

 

EMOM 14 

30 DU's 

AMRAP KB Push Press 

 

Alternate With Partner

 

Score is total reps per pair 

 

Optional Finisher - 

 

3 Rounds

20 Face Pulls 

20 Banded Glute Clam 

1 Min Plank 

 

 

Thursday 27072017 

 

Focus -  

 

2x 

Run 200m 

30 Sec Rest 

Run 400m 

45 Sec Rest 

Run 800m 

1 Min Rest 

Run 1 Mile 

2 Min Rest 

 

 

Optional Finisher -

 

2 Mins Per Side 

Couch Stretch 

Calf Stretch 

 

Friday 28072017 

 

Activation - 

 

3 x 

5 Foot Forward Good Morning EL

5 Box Jumps

 

Focus - 

 

Deadlift – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

SA OH Lunge - 3x20 

Hollow Rocks - 3x15

 

Conditioning -  

 

9 MIn AMRAP @40/25

15 Toes To Bar/Knee Raises

10 Deadlift 

5 Power Cleans 

 

Optional Finisher -

 

3 x 

10 Sl Split Squats EL 

20 Sit Ups 

 

 

Week 29

Monday 17072017 

 

Activation - 

 

6 Min Amrap 

30 Du's / 60 SS

20 KB Swings 

10 Hollow Rocks 

 

Focus - 

 

Start The Clock 

 

Min 0-10

 

AMRAP 

Run 200m 

12 KB Snatch 

 

Min 12-24

 

50 Ball Slams, 25 Burpee Box Step Overs

40 Ball Slams, 20 Burpee Box Step Overs

30 Ball Slams, 15 Burpee Box Step Overs

20 Ball Slams, 10 Burpee Box Step Overs

10 Ball Slams, 5 Burpee Box Step Overs

 

Min 26-36

 

AMRAP 

Run 200m 

12 KB Snatch 

 

Tuesday 18072017 

 

Activation - 

 

3 x 

10 Good Mornings 

10 Banded Pull Throughs

Run 100m 

 

Focus - 

 

Deadlift - 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

 

Conditioning -  

 

6 Rounds - Rest 30 Sec Between

20 KB Swings 

15 Wall Balls 

 

Wednesday 19072017 

 

Activation - 

 

4 x 

6 Banded Good Mornings 

12 Ball Slams 

6 Box Jumps

 

Focus - 

 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

 

Rest 2 mins between rounds 

 

Conditioning -  

 

Every 2 Mins for 16 Mins

Run 200m FAFP

 

Thursday 20072017 

 

Activation - 

 

2 x 

45 Sec Bottom Up KB Hold 

10 RR or 5 Pull Ups 

30 Sec Hollow Hold 

 

Focus - 

 

Floor Press - 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

 

Conditioning -  

 

12 MIn Amrap 

12 Pull Ups 

9 KB Deadlifts @16/8

6 KB Hang Power Cleans 

3 KB STOH 

 

Friday 21072017

 

Activation - 

 

1 Go You Go x 6 Rounds 

30 Sec Ring Body Saw

Into 

10 Ring Plank Crunches

 

Focus - 

 

2-4-6-8-10

KB Windmill 

2-2-2-2-2

Turkish Get Up Each Arm 

 

Conditioning -  

 

2 x In Pairs For Reps

1 Min Per Station 

1 - Slam Ball Get Ups 

2 - Tyre Flip Jump Throughs

3 - Box Push 

4 - Front Rack Carry 

5 - Farmers Walk 

6 - Burpee Bar Touch 

7 - Sand Bag Lunges 

 

Week 28

Monday 10072017 

 

Activation - 

 

5 Min Amrap 

KB Alternating Press x 2

Front rack Lunge x2 

Rest 2-3 reps before failure

 

Focus - 

 

Floor Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

 

Conditioning -  

 

3 Rounds 

30 Front Rack KB Lunges 

20 Weighted Sit Ups @15/10

50 Du's between Each Round

 

 

Tuesday 11072017 

 

Activation - 

 

Ladder/Depth Jump Circuit 

 

Focus - 

 

Build To a Heavy - 14 Mins 

Power Clean 

Hang Clean 

Jerk 

 

Conditioning -  

 

Chase Me

 

The idea here is to chase your partner in front, if you catch them they must then try and catch you back up. The row should give you 30-40 seconds to get ahead. It can be done. If the person gets caught. They must complete a 200m run and then get back on it!

 

In Pairs 

 

15 Min Amrap 

15/12 Cal Row 

10 KB Swings 

5 Power Cleans @50/35

 

 

Wednesday 12072017 

Activation - 

 

3 x 

10 KB Cross Body Step Up ES

10 Back Extensions

 

Focus - 

 

Squat - 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

 

Conditioning -  

 

4x2 Min Amrap 1 min rest 

 

12 Goblet Squat

10 HR Press Ups 

 

 

Thursday 13072017 

 

Activation - 

 

Ful Body Flow Mobility 

 

Conditioning -  

 

Every 3 Mins for 30 Mins 

1 - Row 500m 

2 - 30 Burpees Over The Bar

 

Courtesy of Warrior Programming

 

Do the basics, do them well, fitness will come

 

 

Friday 14072017 

 

Activation - 

 

2x 

12 Kneeling KB Push Press 

20 Band Pull Uparts 

 

 

Focus - 

 

Press – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Floor Press – 40%x5, 50%x5, 60%x5

SA Bent Over Row - 3x12 EA

 

Conditioning -  

 

12 Min TC

 

Cash In 100 Du's

 

21-15-9

Push Press @ 40/25

42-30-18

Sit Ups 

 

Cash Out 100 Du's