Monday
Focus
Two teams
Tunnel ball with MB
best of 5
Workout
Pick A B OR C
A) 50 Squat Press
B) 75 Squat Press
C) 100 Squat Press
EMOM
A) 3 Burpees
B) 4 Burpees
C) 5 Burpees
Core
SB Hip Ext
TVA
Tuesday
Focus
30:30 x 4 rounds
MB SLAM
SPRINTS
Workout
Strength
30:30 - 10 rounds (20 minutes)
Pushup
Deadlift (this will be a light LAOD as it will SMASH your posterior chain)
Core
SB Crunch
Prone Cobra
Wednesday
Focus
6min AMRAP - 200m Farmers Carry KB or Plates Tag teams max
Workout
Speed and Power
20:40 - 8 rounds (24 minutes)
WPG2OH
Burpee DB Press
Lateral Step Over
Core
SB Butt Balance
C's
Thursday
Focus
Ladder Work (Trainer can come up with a combo)
Workout
40:20 - 10 rounds (20 Minutes)
Walking Lunge Press
KB Swing
Core
Glute (hip) Extension Holds
Anterior Rock Holds
Friday
Focus
10 x Kips
5 x K2E
10 x 10m Sprints
3 rounds
Workout
1min Loading
(No rest between just keep cycling through, you get active rest on the 4th movement)
BB SDHP (Don't go heavy, obviously)
Box Jump/Step Up
Back 2 Standing Rope Climb
Plank or Rest (active rest)
5 rounds (20mins)
Core
SB Russian Twist
Floor Superman
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