Monday A) 4 x 3 (ES)Single leg Squats (KB) 4 x 3 TGU ES (DB) 3 x 10 (ES) Pistol Squats
B) 4 RFT 10 OH DB Squat (right) 30 double under 10 DB Squat (left) 8 Pull Ups
Tuesday
A Ring Dip Kipping Practice
B) 3 Min AMRAP 400m Row Max Box Jumps 24/20 3 Mins Rest
3 Min AMRAP 400m Row Max Ring Dips 3 Mins Rest
3 Min AMRAP 400m Row Max Air Squts 3 Mins Rest
3 Min AMRAP 400m Row Max KB Swings 3 Mins Rest
3 Min AMRAP 400m Row Max DB Push Press 25/17.5 3 Mins Rest
Wednesday
A) Push Press 10-10-10-10-10
B) 14 min AMRAP 30 box jumps 40 KB Swings 50 AB Mat sit Ups
Thursday
A) Super Set
4 x 3 Depth jump 24/20 into Broad Jump 4 x 3 CMJ at 50% BW
3 min rest between sets
B) 2 rounds For Time 14 Min Time Cap 100 Double Unders 20 OH Squats 50/35 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 Dumbell Snatches 22.5/15 100 Double Unders 12 BMU
Friday
A) 4 x 5 heavy RDL 4 x 5 heavy single leg DL
B) 5 x 4minute Rounds
Complete each round within the 4 minutes to move on to the following round, if you do not finish within the 4 minutes you drop back to the rep range of the one you completed,
0-4) 10 Burpees 10 Deadlifts 60/40 10 HP Cleans 60/40 10 Front Squats 60/40 10 Pull Ups
4-8) 12 Burpees 12 Deadlifts 12 HP Cleans 12 Front Squats 12 Pull Ups
8-12) 14 Burpees 14 Deadlifts 14 HP Cleans 14 Front Squats 14 Pull Ups
12-16) 16 Burpees 16 Deadlifts 16 HP Cleans 16 Front Squats 16 Pull Ups
16-20) 18 Burpees 18 Deadlifts 18 HP Cleans 18 Front Squats 18 Pull Ups
