Monday

Focus
Pushup Holds
Squat Holds

30/30 – No rest between just alternate between the two

Workout
Plyometric Pushup
Box Jump

5/10/15/20/20/15/10/5

Core
Single Leg Hip Extension
SB crunch

60/30/30 x 3 sets (6 minutes)

Tuesday

Focus
Teach proper position for the kip

Workout
Reptilian Crawl
Deadlift

10 – 1

Core
Russian Twist
SA - First Part of Turkish Get up

60/30/30 – 3 sets

Wednesday

Focus
Over head Squats
5RM(A)/8 RM (I) or 10RM (B) based on experience.


Workout
50Mb Slams
25 Body Weight Squats
400m Run

5 rounds


Core
ITB Release
Glute Release
(Tennis Ball/Foam Roller)





Thursday



Focus
Sled Drag – 3 teams as many laps as possible. 2 people max using sled at any one time the rest of the team who are not working will rotate through 15 MB Slams 10 SDHP and 5 Burpees

Workout # 1

50/40/30/20/10

Sit-up
Double Under



Workout # 2

21/15/9

Thrusters
Pull-Ups


Core
SB Knee Flexion
Cross Over Crunch



Friday


Focus 5 point Lunge
5 sets 30/30


Workout
SA - Snatch
Lateral Lunge Left Side
Lateral Lunge Right Side

6 sets (27 minutes)

30/30 (No rest between sides only movements)


Core
Turkish Get-Ups
Partner Up. You do 10 they do 10 x 3 sets



Saturday 

Focus
40m Dash/Frisbee

Workout


Every minute on the minute
6 rounds (24 minutes)

15/20/25 Push Press
15/20/25 Lateral Box Step Up (Alternate legs 20- each side)
15/20/25 Weight Plate - Ground to Overhead
1/2/3 - Speed bump 2 Speed bump Interval



**Note: Don’t go MASSIVELY  heavy with this one as it’s designed to be FAST and quick. You do want to pick a weight that will still challenge you.

Core
60/60 (6 mins)
3 Position Heel Taps