Monday
Bignastics
18min EMOM
1 – kcal row
2 – BMU/ jumping/ jumping CTB
3 – box jump overs
Base strength
A) Re-test back squat
10-10-10
B) 3 Sets of:
10 Front rack step ups each leg
Superset
20-30 floor glute bridges with DB
Rest 2 mins in-between sets
Tuesday
Heavy Day
A) 7-5-5-3
Pause back squats (1 sec pause at the bottom)
B) 4 Rounds of:
12-16 back rack reverse lunges
Superset
15-20 calf raises
Base Conditioning
30min EMOM
Run 14/10kcal
Ski 15/12 kcal
Row 15/12kcal
Wednesday
Dumbbell Daft
10-1
single arm devils deadlift + single arm hang squat clean + one arm push jerk
Base Strength
A) 3rm Push Jerk
B) 3 sets of:
8-10 seated DB arnie press
Supserset
8-10 ring rows or 3-5 weighted chin ups
C) 3 sets
max hollow hold
Thursday
Team Takeover
In pairs:
150/120 kcal ski
150 wall balls
50 sandbag to shoulder AHAP
75/60 kcal ski
75 wall balls
25 sandbag to shoulder AHAP
Friday
Heavy Day
A) 3RM split jerk
B) 1 set of max push press at 50%
C) 4 rounds of:
DB/KB carries, 1 overhead + 1 farmers (heavier)
Saturday
Pump and grunt
A)
4 sets of:
20 box step overs
Superset
12-15 dimmel deadlifts
B)
50 Kcal row
50 goblet squats
50 walking lunges with DB
Sunday
Base Conditioning
Base Strength – Lower body