Week 33

Monday 14082017 

Endurance 

 

Conditioning -  

 

In Pairs 

20 Min EMOM

10 Cal Row 

AMRAP Power Snatch @50/35

 

Rest 2 Mins 

 

10 Min Amrap 

Run 100m 

10 Burpees 

 

 

Optional Finisher -

 

3 x 

30 Sec Side Plank ES 

1 Min Couch Stretch ES

 

 

Tuesday 15082017 

Strength 

 

Activation - 

 

3 x 

6 Kang Squats 

3 Box Jumps 

 

Focus - 

 

Squat – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

 

 

Conditioning -  

 

21-15-9

Goblet Squats 

Sit Ups 

Then

9-15-21

Air Squats 

Sit Ups 

 

Optional Finisher -

 

3 x

45 Second Hanging Hollow 

30 Sec Calf Stretch ES

 

 

Wednesday 16082017 

Power 

 

Activation - 

 

3 x 

5 Single Leg RDL EL 

Row 150m AFAFP

 

Focus - 

 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

 

Rest 2 mins between rounds 

Record Distance - Compare to week 24

 

Conditioning -  

 

Every 4 Mins x 5 

Run 400m 

 

Weights Vest Optional 

 

Optional Finisher -

 

2 Min Glute Smash ES

2 Min Banded Ham ES

 

 

Thursday 17082017

Strength 

 

Activation - 

 

2 x 

45 Sec SA Bottom Up Hold EA

20 Back Extensions With Band

 

 

Focus - 

 

Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

SA KB Floor Press - One Weight Up All Times 3x20

Strict Pull Ups Weighted 5 x 5-10

 

 

Conditioning -  

 

21-15-9 

Squat Cleans @60/40

Ring Dips

 

Optional Finisher -

 

2 Min Baded Pec Stretch 

20 Thoracic Extensions

 

 

Friday 18082017 

Core/Midline 

 

 

Activation - 

 

3 x 

10 Banded Plank Rotation 

100ft Wheel Barrow Walk

 

Focus - 

 

Gymnastics Technique Session 

Skin The Cats 

Inversions 

Levers 

 

Conditioning -  

 

10 Min Emom 

1 - 10 Toes To Bar 

2 - 25ft HS Walk

 

Optional Finisher -

 

2 Min Per Side 

Psoas Smash

Week 32

Monday 07082017 

 

Activation - 

 

2 x 

45 Sec KB Bottom Up Hold 

20 Band Pull Downs

1 Min Plank

 

Focus - 

 

Press – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Banded Tricep Ext – 3 x 20

SA Ring Row - 3x12 EA

 

 

Conditioning -  

 

In Pairs 2 Rounds

12 Min TC 

50 Push Press @50/35

50 Synchro Burpee Over The Bar

50 Front Squats 

 

Optional Finisher

 

2 mis per side 

Banded Lat Stretch 

Lying Adductor Stretch 

 

 

Tuesday 08082017 

 

Activation - 

 

Barbell Warm Up 

 

Focus - 

 

In 6 Mins 

Run 800m 

ME Burpee Box Jump Overs 

2 Mins Rest 

10 Mins Max Squat Clean 

 

 

Accessory - 

 

Every 20 Seconds for 10 Mins 

1 Squat Clean at 70%

 

 

Conditioning -  

 

5 x 200m 

Rest 1 Min between rounds Weights vest optional

 

Optional Finisher

 

2 Mins Per Side 

Couch Stretch 

Lying Hamstring 

 

 

Wednesday 09082017 

 

Activation - 

 

3 x 

5 Foot Forward Good Morning EL Add Load

5 Box Jumps

 

Focus - 

 

Deadlift - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Goblet Cossack Squat - 3x10 EL

Med Ball Stir The Pot 1 Min x 3

 

Conditioning -  

 

Every 90 seconds x 6

16 Ball Slam Burpees

 

Optional Finisher

 

2 Mins Per Leg 

Banded Hamstring

Glute Smash 

 

 

Thursday 10082017 

 

Focus - 

 

3 x

In 4 Mins 

Run 400m 

21 American KB swings 

12 Chest To Bar

 

Rest 3 Mins 

 

3 x

In 4 Mins 

Row 500m 

20 Thrusters @40/25

 

Friday 11082017 

 

Activation - 

 

2 x 

10 Banded Press/10 Banded Fly 

30 Sec Hollow Hold 

30 Side Side Plank ES

 

Focus - 

 

Floor Press - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Push Press 3x12

Chin Ups - 3x5-10

 

Conditioning -  

 

15 Min TC

5 Rounds 

50 Du's

20 Wall Balls - Unbroken

10 HSPU

 

Optional Finisher

 

2 Mins Per Side 

Banded Pec Stretch 

Scap Smash

Week 31

Monday 31072017 

 

Conditioning -  

 

4 Mins on 1 Min Off x 6

1 - 

Row 500m 

ME Burpee Over Rower

 

2 -

Run 400m 

Amrap 

5 C2B Pull Ups 

5 HSPU 

6 Pistols 

 

Tuesday 01082017

 

Activation - 

 

2 x 

10 SA KB Press 

30 Sec Hollow Hold 

30 Side Side Plank ES

 

Focus - 

 

Floor Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

High Ring Hold / Box High Hold 5x30 Sec

Band Pull Aparts 3x20

 

 

Conditioning -  

 

2 Rounds 

100 Du's 

25 HSPU

 

Optional Finisher -

 

5 MIns 

Lat Foam Roll - https://www.youtube.com/watch?v=6lwVrPdm_I0

Scap Smash - https://www.youtube.com/watch?v=n9bYQUHqhFc

 

 

Wednesday 02082017 

 

Activation - 

 

3 x

10 Kb Swings 

5 Broad Jumps 

 

 

Focus - 

 

In 6 Mins 

Row 1km or Run 800m 

ME Burpees Over The Bar 

Then in 10 Mins

Build To Max Power Clean and Jerk

 

Conditioning -  

 

Every 2 Mins x 5

10 Box Jump Overs 

10 Power Cleans @50/35

20 Sit Ups 

 

Optional Finisher - 

 

3 Mins 

Wall Squat Stretch 

https://www.youtube.com/watch?v=K6myWzPmiOg

 

 

Thursday 03082017 

 

Activation - 

 

3 x 

20 X Band Walks 

15 Back Extensions 

 

Focus - 

 

Squat - 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Front Rack Weighted Step Ups 3x10 EL 

Back Extensions 3x20

 

Conditioning -  

 

12 Mins

5 rounds 

Run 200

10 Power Snatch @40/25

 

Optional Finisher

 

2 mIns per side 

Calf Stretch On Rig 

Couch Stretch - https://www.youtube.com/watch?v=Fg-lwNBzVV8

 

 

Friday 04082017 

 

Activation - 

 

3 x In Pairs 

20 Skipping Rope Dead Bugs

 

Focus - 

 

EMOM 9 

1 - 15 Ball Slams 

2 - 20 Russian Twists 

3 - 15 Back Extensions 

 

Conditioning -  

 

Fat Annie'

50-40-30-20-10

Double Unders 

25-20-15-10-5

Toes To Bar 

 

Optional Finisher

 

Psoas Release

https://www.youtube.com/watch?v=Xcx9P5KFNk8

Week 30

Monday 24072017 

 

Activation - 

 

3 x 

10 KB Cross Body Step Up ES

10 Back Extensions

 

Focus - 

 

Squat – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

KB Death March - 2 x 20 Steps 

Russian Twist - 2 x 20

 

Conditioning -  

 

6 Min Amrap 

6 Box Jump Overrs 

12 Double KB Swings @20/12

24 Du's 

 

Rest 2 Mins 

 

6 Min Amrap 

6 Box Jump Overrs 

12 Double KB Swings @20/12

Run 100m

 

 

Tuesday 25072017 

 

Activation - 

 

Barbell Warm Up 

 

Focus - 

 

Build To a Heavy - 14 Mins 

1 Clean 

1 Hang Clean 

1 Front Squat 

 

Conditioning -  

 

5 x

3 Squat Cleans 80%

6 Burpess Over The Bar

3 Bar MU

 

Rest 90 Secs

 

 

Wednesday 26072017 

 

Activation - 

 

2 x 

45 Sec KB Bottom Up Hold 

20 Band Pull Downs

1 Min Plank

 

Focus - 

 

Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

SA KB Floor Press - One Weight Up All Times 3x20

Strict Pull Ups Weighted 5 x 5-10

 

Conditioning -  

 

EMOM 14 

50 DU's 

AMRAP KB Push Jerk @50/35

 

Alternate With Partner

 

Score is total reps per pair 

 

Optional Finisher -

 

3 Rounds

20 Face Pulls 

20 Banded Glute Clam 

1 Min Plank 

 

 

Thursday 27072017 

 

 

Focus - 

 

2x 

Run 200m 

30 Sec Rest 

Run 400m 

45 Sec Rest 

Run 800m 

1 Min Rest 

Run 1 Mile 

2 Min Rest 

 

Weights Vest Optional 

 

Optional Finisher -

 

2 Mins Per Side 

Couch Stretch 

Calf Stretch 

 

Friday 28072017 

 

 

Activation - 

 

3 x 

5 Foot Forward Good Morning EL

5 Box Jumps

 

Focus - 

 

Deadlift – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

SA OH Lunge - 3x20 

Hollow Rocks - 3x15

 

 

Conditioning -  

 

9 Min AMRAP @50/35

15 Toes To Bar

10 Deadlift 

5 Power Cleans 

 

Optional Finisher - 

 

3 x 

10 Sl Split Squats EL 

20 Sit Ups 

 

Week 29

Monday 17072017 

 

Activation - 

 

6 Min Amrap 

30 Du's / 60 SS

20 KB Swings 

10 Hollow Rocks 

 

Focus - 

 

Start The Clock 

 

Min 0-10

 

AMRAP 

Run 200m 

5 Snatch @60/40

 

Min 12-24

 

50 Ball Slams, 25 Burpee Box Jump Overs

40 Ball Slams, 20 Burpee Box Jump Overs

30 Ball Slams, 15 Burpee Box Jump Overs

20 Ball Slams, 10 Burpee Box Jump Overs

10 Ball Slams, 5 Burpee Box Jump Overs

 

Min 26-36

 

AMRAP 

Run 200m 

5 Snatch @60/40

 

Tuesday 18072017 

 

Activation - 

 

3 x 

10 Good Mornings 

10 Banded Pull Throughs

Run 100m 

 

Focus - 

 

Deadlift - 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

 

 

Conditioning -  

 

6 Rounds - Rest 30 Sec Between

30 KB Swings 

20 Wall Balls 

Must Be Unbroken

 

Wednesday 19072017 

 

Activation - 

 

4 x 

6 Banded Good Mornings 

12 Ball Slams 

6 Box Jumps

 

Focus - 

 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

 

Rest 2 mins between rounds 

 

Conditioning -  

 

Every 2 Mins for 16 Mins

Run 200m FAFP

 

Thursday 20072017 

 

Activation - 

 

2 x 

45 Sec Bottom Up KB Hold 

10 RR or 5 Pull Ups 

30 Sec Hollow Hold 

 

Focus - 

 

Floor Press - 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

 

Conditioning -  

 

12 MIn Amrap 

12 Deadlifts @60/40

9 Hang Power Cleans 

6 STOH 

3 Bar MU

 

Friday 21072017

 

Activation - 

 

1 Go You Go x 6 Rounds 

30 Sec Ring Body Saw

Into 

10 Ring Plank Crunches

 

Focus - 

 

2-4-6-8-10

KB Windmill 

1-1-1-1-1 - For Load

Barbell Turkish Get Up Each Arm 

 

Conditioning -  

 

2 x In Pairs For Reps

1 Min Per Station 

1 - Slam Ball Get Ups 

2 - Tyre Flip Jump Throughs

3 - Box Push 

4 - Front Rack Carry 

5 - Farmers Walk 

6 - Burpee Bar Touch 

7 - Sand Bag Lunges 

 

Week 28

Monday 10072017 

 

Activation - 

 

5 Min Amrap 

KB Alternating Press x 2

Front rack Lunge x2 

Rest 2-3 reps before failure

 

Focus - 

 

Floor Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

 

Conditioning -  

 

3 Rounds 

20 SA OH Lunge EA 

20 Weighted Sit Ups @20/15

50 Unbroken Du's between Each Round

 

 

Tuesday 11072017 

 

Activation - 

 

Ladder/Depth Jump Circuit 

 

Focus - 

 

Build To a Heavy - 14 Mins 

Power Clean 

Hang Clean 

Jerk 

 

Conditioning -  

 

Chase Me

 

The idea here is to chase your partner in front, if you catch them they must then try and catch you back up. The row should give you 30-40 seconds to get ahead. It can be done. If the person gets caught. They must complete a 200m run and then get back on it! 

 

In Pairs 

15 Min Amrap 

15/12 Cal Row 

10 KB Swings - American @28/20

5 Power Cleans @80/50

 

 

Wednesday 12072017 

 

Activation - 

 

3 x 

10 KB Cross Body Step Up ES

10 Back Extensions

 

Focus - 

 

Squat - 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

 

Conditioning -  

 

4x2 Min Amrap 1 min rest 

 

10 Pistols 

10 Ring Dips 

 

 

Thursday 13072017 

 

Activation - 

 

Full Body Flow Mobility 

 

Conditioning -  

 

Every 3 Mins for 30 Mins 

1 - Row 500m 

2 - 30 Burpees Over The Bar

 

Courtesy of Warrior Programming

 

Do the basics, do them well, fitness will come

 

 

Friday 14072017 

 

Activation - 

 

2x 

12 Kneeling KB Push Press 

20 Band Pull Uparts 

 

 

Focus - 

 

Press – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Floor Press – 40%x5, 50%x5, 60%x5

SA Bent Over Row - 3x12 EA

 

Conditioning -  

 

12 Min TC

 

Cash In 150 Du's

 

21-15-9

Push Jerk @ 50/35

42-30-18

Sit Ups 

 

Cash Out 150 Du's

Week 27

Monday 03072017 

 

Focus - 

In Pairs 

In a 10 Min Window 

Row 2000m 

Every min 5 Burpee Plate Jumps

 

Rest 2 Mins 

 

8 Min Amrap 

40 GTOH 

40 OH Lunge 

Run 100m 

 

Rest 2 Mins 

 

In Pairs 

In a 10 Min Window 

Row 2000m 

Every min 5 Burpee Plate Jumps

 

 

Tuesday 04072017

 

Activation - 

 

3x

100ft KB Rack/OH Press Walk 

10 SA KB Sit Ups EA

 

Focus - 

 

Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Floor Press – 65%x5, 75%x5, 85%x5

Weighted Strict Pull Up 3 x ME

 

Conditioning -  

 

EMOM 12

1 - 60 Du's 

2 - 10 Burpee Over Box

3 - Row 18/15 Cals 

 

 

Wednesday 05072017 

 

 

Activation - 

 

Barbell Warm Up 

 

Focus - 

 

In ten mins build to max Clean 

Then 2 Rounds 

EMOM 3

2 Cleans @70% of max

EMOM 3

8-10 HSPU 

 

Accessory - 

 

Conditioning -  

 

3 x 

3 Min EMOM

30 KB Swings 

15 T2B

Rest 1 Min 

 

 

Thursday 06072017 

 

Activation - 

 

3 x 

10 Good Mornings 

10 Banded Pull Throughs

Run 100m 

 

Focus - 

 

Deadlift – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

 

Conditioning -  

 

2 Rounds 

50 Slam Balls 

50 Slam Ball Lunges 

Run 100m 

 

Friday 07072017 

 

Activation - 

 

3 x

45 Sec Passive Hang 

45 Sec Side Plank Rotations ES

10 Inch Worms 

 

Focus - 

 

5 x 

L Sit Hold - ME on rings

10 Shoot Throughs

 

Accessory - 

 

EMOM 8 

5 T2B 

2 Bar MU

 

Conditioning -  

 

10 MIns In Pairs 

Max Cal Row

 

Week 26

Monday 26062017 

 

Activation - 

Aim 

5 Min Amrap 

10 KB swings 

10 Goblet Lunges 

10 Russian Twists With KB 

 

Focus - 

 

Deadlift - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

 

 

Conditioning -  

Aim 

In Pairs 

30 Front Rack Lunges 

26/20 Cal Row 

15 Synchro Burpees 

Split the work as you need. 

 

 

Tuesday 27062017 

 

Focus - 

 

5x 

2 Seated Weighted Jump 

4 Broad Jump - note distance

Run 100m Slowly

 

Rest 2 mins between rounds 

 

Accessory - 

 

3 x 12 SL RDL 

 

Conditioning -  

 

For Time 

Row 2000m 

Split the work as needed 

 

 

Wednesday 28062017

 

Activation - 

 

3x

10 SA KB Press Each Side 

10 Inverted Barbell Row

 

 

Focus - 

 

Bench Press - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

 

Conditioning -  

 

12 Min Amrap 

5 Weighted Pull Ups

10 Rolling Tricep Extensions 

15 KB Curls 

100m SA KB Walk - Swop Arm at 50m

 

 

Thursday 29062017 

 

Activation - 

 

Full Body Mobility 

 

Conditioning -  

 

In Pairs 

50 SDHP @60/40

Run 200m With 15/20 KG Plate 

50 Cal Row 

Run 200m With 15/20 KG Plate 

50 KB Clusters @20/12

 

26 Min Amrap 

 

 

Friday 30062017 

 

Activation - 

 

3 x 

6 Kang Squats @40/25

3 Box Jumps @30/24

 

 

Focus - 

 

Squat – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

 

 

Conditioning -  

 

5 Rounds for time 

20 Wall Balls 

15 Pull Ups 

10 HSPU 

 

13 Min TC