Wednesday - Upper Body Pushing + Core

Strength

A) Push Up 5-10reps EMOM for 10mins

B1) Half Kneeling Shoulder Press x8-12reps B2) Reverse Lunge with Knee Drive x15reps E/S B3) Upright Row x12 x4

Conditioning

15min AMRAP (As many rounds as possible)Side Plank (L) 30secs Side Plank (R) 30secs Plank 30secs Crunch x20 Ankle Taps x20 Alt V-Snap x20

Stretch

Couch Stretch 2x60sec

Tuesday - Legs

Strength

A1) Heels Elevated Squat 8-12reps A2) Shoulder Capsule Stretch x45sec ES x4

B1) SL RDL x 12es B2) Plank Row x12es B3) Beast Hold x45secs X4

Conditioning

12-14-16-18-20 Reps for time:Lateral Lunge Bench Dip Goblet Squat V-Snap S/L Glute Bridge

Stretch

Kneeling Lat Stretch 2x60secs

Monday - Upper Body Pull

Strength

A1) SA Bent Over Row x8-12reps A2) Calf Raise x20 X4

B1) Split Stance Single Arm Row x8-12reps B2) Lateral Lunge x16-20 B3) Ankle Taps x20 X4

Conditioning

DB Snatch/S/A KB Swing x20 (10 E/S) Seated Pike Leg Lifts x12 (over DB/KB) Mountain Climber x40 Straddle Plate Jumps x40 x4-5

Stretch

Piriformis Stretch 2x60secs

Running on the spot 2mins or 400m Run

Air Squat x20

Burpee x10

Sit Up x20

X5

A1) Suitcase Deadlift x10 E/S

A2) Single Leg Glute Bridge x10 E/S

A3) Alt Spiderman Stretch x10

x4

B1) Bulgarian Split Squat x10 e/S

B2) Horse Stance Squat x10

B3) Side Plank with Reach Through x10 E/S

x4

Stretch

Sumo Deadlift High Pull

Alt Plank to Pike

Alt Sit Up

18-16-14-12

Stretch-Single Leg Good Morning Stretch 2x20reps

A) Conditioning

Straddle Plate Jumps x40

Plate Bent Over Row x20

Prisoner Squat x20

X3

B) Stretch

- Plantar Facia Stretch x2mins

- Donkey Calf Raise x10 x2

- Couch Stretch x2mins E/S

- Piriformis Stretch 2min E/s

- Couch Stretch Hip Extension x10rep with 10sec hold x2

- Half Split Stretch x90secs E/S

- Internal Shoulder Rotation Stretch x90secs each side

- Alt Grip Lat Lean Away x90secs E/S

A) Push Up 5-10reps EMOM for 10mins

B1) Half Kneeling Shoulder Press x8-12reps

B2) Reverse Lunge with Knee Drive x15reps E/S

B3) Upright Row x12

x4

15min AMRAP

Russian Twist x20

Side Plank with Reach Through x12 es

Knee Tucks x20

Plank Push Up x20 (10 es)

Couch Stretch 2x60sec

A1) Heels Elevated Squat 8-12reps

A2) Shoulder Capsule Stretch x45sec ES

x4

B1) SL RDL x 12es

B2) Plank Row x12es

B3) Beast Hold x45secs

X4

Conditioning

1min on each exercise

Alt DB Snatch

Full Kneeling DB Press

Sit Up

Frog Pumps

Plank with hip drops

Rest

x4

Kneeling Lat Stretch 2x60secs

A1) SA Bent Over Row x8-12reps

A2) Calf Raise x20

X4

B1) Split Stance Single Arm Row x8-12reps

B2) Lateral Lunge x16-20

B3) Ankle Taps x20

X4

Conditioning

Burpee x10

KB Swing/Plate G2OH x20

Prisoner Squat x20

Alt V-Snap x20

Mountain Climber x40

x4-5

Piriformis Stretch 2x60secs

A1) Suitcase Deadlift x10 E/S

A2) Single Leg Glute Bridge x10 E/S

A3) Alt Spiderman Stretch x10

x4

B1) Bulgarian Split Squat x10 e/S

B2) Horse Stance Squat x10

B3) Side Plank with Reach Through x10 E/S

x4

Complete for Time
21-15-9

DB Snatch

Push Up

SA DB Front Rack Alt Reverse Lunge

Stretch-Standing Single Leg Good Morning Stretch 2x20reps

Conditioning

40sec on 20sec off

Prisoner Squat Jump

Push Up

Suitcase Deadlift (L)

Suitcase Deadlift (R)

Bench Dips

Bulgarian Squat (L)

Bulgarian Squat (R)

X4

A)

Air Squat x20

Sit Up x20

Walkout x8

X3

Stretch

- Plantar Facia Stretch x2mins

- Donkey Calf Raise x10 x2

- Couch Stretch x2mins E/S

- Piriformis Stretch 2min E/s

- Couch Stretch Hip Extension x10rep with 10sec hold x2

- Half Split Stretch x90secs E/S

- Internal Shoulder Rotation Stretch x90secs each side

- Alt Grip Lat Lean Away x90secs E/S

Wednesday-Upper Pushing

A) Push Up 5D10

B1) Half Kneeling Shoulder Press x8-12reps

B2) Reverse Lunge with Knee Drive x15reps E/S

B3) Upright Row x12

x4

Core Conditioning-15min AMRAP

Reverse Crunch x20

Dumbbell Deadbug x12ES

Side Plank With Hip Drops x12 ES

Alt Plank Pike x12

Stretch- Couch Stretch 2x60secs

Warm Up

Jumping Jack x10

Alt Spiderman Stretch x10

Reverse Fly x10

x3

15min AMRAP

Alt Reverse Lunge x20

Push Up x10-20

Glute Bridge x20

Back Ext x20

Air Squat x20

Alt Plank Pike x10-20

Stretch

-Piriformis Stretch 60secs E/S

-Lying Chest Stretch 60secs E/S

A1) Heels Elevated Squat 8-12reps

A2) Shoulder Capsule Stretch x45sec ES

x4

B1) SL RDL x 12es

B2) Plank Row x12es

B3) Beast Hold x45secs

X4

Conditioning

Goblet Squat

Split Stance SA Row

Suitcase Deadlift

SA DB Push Press

Glute Bridge

X20-18-16-14-12

Prisoner Squat Jump x100

Stretch-Lat Stretch 2x60secs

Monday - Upper Body

Strength

A1) SA Bent Over Row 4 x 8-12 reps A2) Calf Raise 4 x 20 reps

B1) Split Stance Single Arm Row 4 x 8-12reps B2) Lateral Lunge 4 x 16-20 B3) Ankle Taps 4 x 20

Conditioning

5 Rounds for time

Reverse Lunge With Knee Drive x10-15 E/S Straddle Plate Jumps x30-50 Alt V-Snap x10-20 Back Ext x20 KB Swing/Plate G2OH x20

Stretch

Piriformis Stretch 2 x 60secs E/S

40min AMRAP-(As Many Rounds As Possible)

20 Reverse Lunges

20 Push-Ups

20 Hollow Rocks

20 Mountain Climbers

20 Supermans

20 Air Squats

20 Alternating Side Planks

20 Burpees

Friday-Lower

A1) Suitcase Deadlift x10 E/S

A2) Single Leg Glute Bridge x10 E/S

A3) Alt Spiderman Stretch x10

x4

B1) Bulgarian Split Squat x10 e/S

B2) Horse Stance Squat x10

B3) Side Plank with Reach Through x10 E/S

x4

Conditioning

Prisoner Squat x10-1

Burpee x10-1

Stretch

SL Good Morning Stretch 2x12reps

Thursday-Mobility

KB Swing/Plate Ground To Overhead x15

Push Up x15

Active Superman x20

Plank with Alt hip drop x20

x4

- Plantar Facia Stretch

- Single Leg Plantar Facia Stretch

- Tibialis Stretch

- Single Leg Tibialis Stretch

- Soleus Stretch

- Calf Raise x10 with 10secs had on last

- Couch Stretch

- Lat Stretch

- Trap Stretch

Wednesday - Upper Body Pushing

A) Every Min On The Min for 10minsPush Up 10 x 5-10reps

B1) Half Kneeling Shoulder Press x8-12reps B2) Reverse Lunge with Knee Drive x15reps E/S B3) Upright Row x12 x4

c) 15min AMRAP Side Bend x12 E/S Weighted Sit Up x12 Beast hold with kick through x20 Walkout x6

Stretch

Couch Stretch 2x60sec

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