FRIDAY
ACTIVE WARM UP
4min
Machine / Stretch
Into
EMOM x4
Min 1- 5 back squat + 5 lunges
Min 2- 5 burpee + 3 ring row
STRENGTH EMOM:
*we can swap movements out accordingly. Ask coach!
EMOM 12min:
Min 1- 8 back squats
Min 2- 8 strict pull ups or inverted bar rows
EMOM 12min:
Min 1- 8 bench/floor press (heavy)
Min 2- 5/5 single leg squats to a bench
EMOM 12min:
Min 1- 8 Shoulder press
Min 2 – 30sec hollow hold / V-Ups
FUNCTIONAL FITNESS SESSION
*partner spilt
40 Burpee Pull up
80 wall ball / 50 BB Thurster
120 cal row
THURSDAY
ACTIVE WARM UP
4min
Machine / Stretch
Into
EMOM x4
Min 1- 8 light back squats (increase weight)
Min 2- 10 Russian KB swings
MAIN – Back Squat
6×4 @ 80-85%
SUPERSET
4 sets:
20 steps (10/10) DB rearward alternating lunge
15 calf raise
10 barbell Romanian deadlift (around 70%)
Rest 1min
CORE
12-15xAMRAP
Max sand bag carry
Max Good Mornings
Max Alt elbow to knee
Max hanging knee to chest
Repeat.
ENGINE SESSION
AMRAP for consistent pace:
400m run
20 Russian KB swings (moderate weight)
10cal bike
Warm up
2-3min Machine / Stretch
–
5 Hang clean / Snatch
30sec dead hang
5 pull up
5 strict press
STRENGTH SESSION
MAIN LIFT
Push press
12, 10, 8 , 6, 4
*increase weight each set
PUSH/PULL 1
3-5 rounds:
12 bench press (start at about 60%)
max pull up *alt grip each time
SUPPLEMENTARY
3 sets
12 Kneeling overhead press
15 plate raise
15 DB lateral raise
Max push ups on DB’s
FUNCTIONAL FITNESS SESSION
EMOM X8:
Min 1- 10 box jump overs
Min 2- Max deadlift @ 50/80kg
2min Rest
EMOM 8min:
Odd- 15 wall ball OR 25 air squat
Even – 10 HSPU or hand release push-ups
TUESDAYSTRENGTH SESSION
PREP
2 rounds:
15 glute bridges (BW or KB/DB on hips)
10/10 side lying clam
45sec machine
MAIN
Partial deadlift
4 working sets of 8
Stop 2-3 inches from the ground each rep- you may stand all the way up
ACCESSORY 1
Barbell glute bridge
4 x 8-10 heavy!
ACCESSORY 2
Superset: 3 sets:
8-10 hamstring curls on rower seat OR 6 Nordic curls
6-8 each side split stance DB Romanian deadlift (focus on range)
Rest 90sec
ENGINE SESSION
AMRAP – not a true AMRAP.
*Goal is to move at a consistent pace!
30/40 cal (or any machine)
20 russian KB swings
20 perfect push ups
20m Lunge
20 Renegade Rows
MONDAY
Warm up
2-3min Machine / Stretch
–
5 Hang clean / Snatch
30sec dead hang
5 pull up
5 strict press
STRENGTH SESSION
POWER
EMOMx 8 – Building
1 hang clean + 1 squat clean
PUSH/PULL 2
5 rounds:
12 strict press (start at about 55-60%)
12 double DB/KB bent over row (pull to hip)
*blow up 😉
ACCESSORY
8min AMRAP for quality reps:
10 straight arm band pull downs
15 plate bicep curls
20 tricep push-ups
30sec hollow hold
FUNCTIONAL FITNESS SESSION
EMOM 8:
M1: 50 double unders (or 50 singles)
M2: 8 HANG power snatch @ 20/30kg
2min rest
EMOM x8:
Odd mins: 8 burpee pull ups or burpee to a reach
Even mins: 12 C&J @ 30/40kg *or DB
Warm Up:
3min Machine
3min Mobilise
3min BB movements/Prime
1. Strength: PICK A LIFT
EG. 1RM Front Squat
2A. OPTION A = Accessory:
A1: Good Mornings 3×8
A2: Weighted Box Step Ups 3x6es
B1: Glute Bridge 3×10
B2: Lunge 3x6es
2B. OPTION B = PICK ANOTHER AND GO FOR A HEAVY LIFT
Conditioning:
2000m Row
*Every 2mins starting on 0.00 complete:
CHOOSE ONE:
10 Box Jumps
10 Pull ups
10 Burppee
10 Wall Ball
THURSDAY
PREP
2-3min Machine / Stretch
–
10 Mini Band Back Squats
30 Banded Clam Shells
5 Good morning
5 back squats heavier
10 V-Ups
PERFORMANCE
BACK SQUAT
Build up to a heavy single back squat with good form in 12min.
STABILITY
Perform 5 sets of 30sec back rack squat holds at 1rm weight
Rest 60sec
ACCESSORY
A. 10-12 hamstring curls on rower
B. 12-15 light-ish but good stretch DB/KB RDL’s
C. 20 calf raise with no weight
D. 10 single DB/KB glute bridge
CORE
Tabata hollow hold
8 x 20sec on, 10sec rest.
FUNCTIONAL FITNESS SESSION
1)3 rounds for time:
15/12 cal machine or 200m run
15 air squats
10 single DB box step up and over @ 15/22.5kg
2) 15, 12 9:
Deadlift @ 90/120kg
Box Jumps
DB push press @ 15/22.5kg per hand
WEDNESDAY
PREP
2-3min Machine / Stretch
–
20 Banded pull apart
10 Banded push ups
10 BB / DB Bent Row
20sec knee to chest into Dead hang
10 DB Renegade row
PUSH PULL
7-8 sets: BUILDING
3 heavy bench
6 strict pulls ups or inverted bar rows
PUMP
3 rounds:
15 DB or light plate chest flys
10/10 single DB/KB bent over rows
Max strict for barbell curls @ 15/20kg
FUNCTIONAL FITNESS SESSION
2min on 60sec off:
15 HSPU OR 10 hand release push-ups
10 hang clean/Snatch @ 35/50kg
5 Jerk / OHS
Max bar facing burpees
MONDAY
PREP
2-3min Machine / Stretch
–
10 Mini Band Back Squats
30 Banded Clam Shells
5 Good morning
5 back squats heavier
10 V-Ups
PERFORMANCE
SQUAT
Back or Front
10, 10, 10 (add weight after third set)
6, 6, (add weight 5-10kg)
Max reps
6 total sets!
CORE
2-4 Sets
20sec Copenhagen Side Plank
10 Hanging twist knee raises
ACCESSORY
3-4 sets
20m KB/DB by the side walking lunge
10/10 Single Leg Hops onto plate
10/10 Single Leg Calve Weighted Raises
FUNCTIONAL FITNESS SESSION
For time:
30 thrusters 30/45kg
40 toes to bar/core variant (sit-ups, knees to chest)
160 double unders or 450 single unders
REST 3min
2 rounds:
20/20 SA DB hang clean and jerk @ 15/22.5kg
20 box jump/step down
20 lateral burpees over DB