LSKD
Prep
2 Rounds:
200m Row / Run
20 Mini Band Squats
10 Clam Shells Each Side
8 Ring Row
6 DB Hang Clean and Jerk
30sec Plank
STRENGTH 8xEMOM
Over 8mins: Build to a heavy triple starting at 50%
Squat – Front Or back
Accessory (8 minutes – Posterior Burnout)
Barbell Hip Thrust: 3×10
Banded Hamstring Curl: 3×12
Conditioning -
Partner AMRAPx15
200m Run/ Row (Together)
30 DB Hang Clean & Jerk
20 Box Jumps 24/20”
30 Wall Balls
*Single DB 22.5/15kg
FRIDAY – A DAY FOR STRENGTH
PREP
5min Machine
2min Foam Roll
3min Stretch
A. Light to Heavy
10-8-6-4-2 -13min cap
Sumo Deadlift, Sumo Squat or Bench
*If you bench, pick wide or close grip
B. Build to a heavy: -9mins cap
High Hang Clean + Low Hang Squat Clean OR Snatch
C. Complete – 9min cap.
50 Sissy Goblet Squats
Each Break Complete
8 Dual DB RDL
D. 4 sets- 9min cap
10 10 V-Ups
12 Hang Knee to chest
15 Russian Twists
EXTRA
60 BB Bicep Curls
INTO
50 Hammer Curls
Each Break: Max Dips
Posterior Power & Partner Challenge
Prep (10 minutes – Hip Mobility & Power Prep)
• 2 Rounds:
• 200m Row
• 10 Hang Squat cleans
• 8 Banded Hamstring Curls
Strength (25 minutes – Olympic Lift Focus)
• Clean:
5×3 @ 70/75/80/80/85% (Technique & power)
• Deadlift or Squat:
4×5 @ 72.5/75/77.5/80%
• Jerk
4×5 @ 72.5/75/77.5/80%
Accessory (8 minutes – Posterior Burnout)
• Weighted Calve Raises 4×15
• Banded Hamstring Curl: 3×12
Conditioning (12 minutes – Partner Sprint)
Partner AMRAP 12:
• 200m Run (Together)
• 10 Power Cleans
• 8 Box Jump Overs 30/24”
*increase weight each round
WEDNESDAY – Long Conditioning
PREP
1min Mchine
10 Ring Row
5 burpee
10sec Pull Up Hold
10 Kipps
1min machine
20sec Dead Hang
A. 12xEmom
Minute1: 6-9 Cal easy/moderate
Minute2: 3-10 Gymnastic.
Pick a movement / rep scheme
TTB, Bar Muscle-up, Pull Up, HSPU, HSW etc.
Dial in the skill. One you haven’t done in a while.
–
B. 4 Sets – Machine Capacity
2min On
1min Off
*Build each set increasing intensity.
(This could be RPM, cals per hour etc)
C. For Time
15-12-6-3 Calories
30-24-12-6 S/A Devil Press 17.5/8kg
60-48-24-12 Wall Balls
*Our goal is large sets with limited breaks
———————
TUESDAY
Prep
8 Dumbbell Arnold Presses
10 Ring Rows
200m
10 Push ups
20sec pull up hold
8 cal
Strength
Strict Press: 4×5 @ 72.5%
Bench Press: 4×8 @ 70%
Accessory
Banded Lateral Raises: 3×15
Chin-Ups: 3×10
Bicep Curls: 4×15
Conditioning – EMOM 16
Minute 1: 5 Jerk
Minute 2: 12/9 Calorie Row
Minute 3: 10/6 Handstand Push-Ups
Minute 4: 12 Pull ups
Monday: Posterior Chain & Engine Focus
PREP
3 Rounds:
10 Kettlebell Swings (Heavy)
200m Run
–
5 burpee
10 hang clean
5 squats
Strength
Hang Power Clean: 4×2@ 90%
4xEMOM
3 Hang Squat Cleans
Romanian Deadlifts: 4×8
Accessory
Barbell Hip Thrusts: 4×12
Banded Hamstring Curls: 4×12
Conditioning – Partner AMRAP 18:
Partner A: 400m Run / Row
Partner B:
50 Double Unders
8 Deadlifts
10 Burpee Bar hops
FRIDAY
PREP
5min Machine
2min Foam Roll
3min Stretch
10-8-6-4-2 -13min cap
Deadlift, Squat or Bench
Build to a heavy:
Hang Clean + Squat Clean OR Snatch
-9mins cap
Complete – 9min cap.
30, 40, or 50 Strict Press
Each Break Complete
6-8 Barbell Bent Row
4 sets- 9min cap
10 BB Step Back Lunges
15 Sissy Squats
1 Warm up @BW, 3 working sets weighted.
60 Bicep Curls
INTO
50 Hammer Curls
Each Break 15 bicep curls @50%
THURSDAY
PREP
100m Row
5 Hindu Push-ups
150m Row
5 Wall Ball
200m Row
5 Burpee
AEROBIC CAPACITY / HYROX
E10Min x 3
400m Row
800m / 600m /400m Run
40 Wall Balls / Burpee BJ
Remaining time Max Farmers Carry
*Complete below 160bpm HR. Should be moderate pacing at best.
Each round alternate between WB and Burpee
COMPREMISED STRENGTH
3 Sets
5-3-1
Squat, Deadlift, Bench
WEDNESDAY
PREP
2 rounds
10 Good Mornings (Empty Barbell)
10 cal
30-Second Dead hang
–
2 rounds
5 RDL
5 Push Press
——————————
PULLING CAPACITY
6xEMOM
3 deadlifts @70% above
Into
4min cap
Build to heavy single
———–
STRENGTH
Build to heavy Push Press / Jerk
———–
ACCESSORIES
Banded Face Pulls: 3×15
BB Good Morning / RDL 3×8
———–
CONDITIONING
Partner workout
*single db 22.5/15kg
50cal BIKE
80 DB SNATCHES
80 DB FRONT RACK LUNGES
80 DB STOH
50cal BIKE
30/22.5kg
50 DB SNATCHES
50 DB FRONT RACK LUNGES
50 DB STOH
50 Bike
TUEADAY
2Rounds:
10 Kettlebell Swings
8 Strict Pull-Ups
200m Row
–
Thoracic stretch
10 bent row
10 hang clean
10 front squats
Hang Power Clean: 4×4 @ 82.5%
Build to heavy strict Pull up
DB Bench Press 15,12,9,6,6
Single Arm DB Rows 3×10
Partner A: 500m Row
Partner B: 8 Hang Snatch + 10 Burpee Over bar
Switch every round
MONDAY
3 Rounds:
12 Goblet Squats
8 push ups
6 Calorie Bike—
–
10 clean
8 front squats
6 jerks
Front Squat / Back squat 6×3@ 85%
Strict Press: 4×8 @ 80%
Bulgarian Split Squats: 3×12/leg
PUMP
100 Banded Tricep extensions
Each break max pushups
AMRAP X ….
4 OR 8 Clean And Jerk
6 Box Jumps 30/24”
8 HSPU
200m ‘recovery run’
*4 clean and jerk = increase weight each round
8 = stay the same 50/30