Monday
Strength
Front Squat – Heavy Single
Conditioning Test
7 Minutes Dumbbell Burpee Box Step Over
Mobility
Quad Stretch on Boxes
Tuesday
Strength
Power Snatch
3-3-3-3-3
Pump Session/Joint Health
4 x 30 seconds on/30 seconds off
Banded Curls
DB Floor Press
Ring Rows
Tricep Extensions
Mobility
Shoulder Extension Stretch
Wednesday
Strength
Strict Press
12-10-8-6-4-2
Conditioning
3 Rounds:
1 Minute Wall Balls
1 Minute Kettlbell Swings
1 Minute Double Unders
- 1 minute rest –
Mobility
Bretzel Stretch
Thursday
Strength
Deadlift 6×6
Conditioning
EMOM 10
30 seconds on/30 seconds off ERG
Mobility
Straddle Stretch
Friday
“Functional Fridays”
5 Rounds
12-16 Pull Ups
20-30 seconds L Sits
8-12 Skull Crushers
8 – 12 Weighted pistols
Mobility
Standing Tricep Stretch
Saturday
Strength
ALT EMOM 30
2 Power Cleans
8ish HSPU
Mobility
Seal Stretch