STRENGTH 8-6-4-2-2-2 Overhead Squats MIDLINE 25 Sit-ups 15 Russian Swings 32/24 10 Goblet Squats 32/24 5 rounds

STRENGTH 6 Bench Press 6 sets 3 Weighted Chin-up 6 sets MIDLINE AMRAP 16 16 OH Plate Walking Lunge 8 Burpees to plate 16 OH Plate Walking Lunge 8 Toes to Bar

STRENGTH Strict Press/Push Press 4 Sets of: 3 Strict + 7 Push Press @80-85% of Strict Press 1RM ENGINE AMRAP 10 0-5 minutes 5 Hang Power Cleans 70/47.5 15 Double Unders 5-10 minutes 11 Deadlifts 70/47.5 15 Double Unders Score = Total Reps

STRENGTH Front Squat (20 rep session) 1×10 @40% / 1×10 @50% / 1×20 @55% GYMNASTICS EMOM 12 Min 1 – 30 sec Muscle-ups Min 2 – 30 sec Pistol Min 3 – 45 sec High Plank Hold MIDLINE AMRAP 12 5 Strict Toes to Bar 10 Press-ups 15 Box Jumps

MOVEMENT Rowing Technique STRENGTH/LIFTING Weighted Pull-up 5-4-3-2-1 ENGINE In pairs: 2000m Row 150 Plate OH Lunges 20/15 100 Burpees over erg

Skills Atlas Stones Strength Conditioning As a pair complete: 24 Atlas Stone to Shoulder 24 Lunges each side, 70/40 200m Farmers’ Carry, 24/16 18 Atlas Stone to Shoulder 18 Lunges each side, 70/40 200m Farmers’ Carry, 24/16 12 Atlas Stone to Shoulder 12 Lunges each side, 70/40 200m Farmers’ Carry, 24/16

Preparation 10 Walk Lunge + Rotation 10 Hip Bridge 10 Single Leg Lateral Hops 2 sets 12 Goblet Squat 12 Single Leg Deadlift 2 sets Strength EMOM 12 2 Front Squat @ 65% 1RM – Control descent, explosive ascent EMOM 12 2 Deadlift @ 65% 1RM – Control descent, explosive ascent Midline 20 sec Hollow […]

Preparation 6 Goblet Squats 6 Bottom’s Up Kneeling Press 6 Toes to Bar 3 sets Strength 3 Front Squat; 5 sets to heavy set 3 further sets @ 90% *Add 2.5-5kg from last week Structural 12 Barbell Reverse Lunges 50m Farmer’s Carry Every 10m complete 5 KB Deadlift 4 rounds *Do not set KB down […]

Preparation 6 Goblet Squats 6 Bottom’s Up Kneeling Press 6 Toes to Bar 3 sets Strength 3 Front Squat; 5 sets to heavy set 3 further sets @ 90% *Add 2.5-5kg from last week Structural 30 KB Front Rack Walk Lunges Pull-ups 30 Sandbag Step-ups Toes to Bar 5 sets *Add 2 reps to pull-ups […]