*Members have access to daily workouts via ZenPlanner.

Day 1 –

WARM-UP

400 m Run
15 Air Squats
10 PVC Overhead Pass Throughs
10 Ring Rows
10 Lunges + Twist
15 Ab Mat Sit-Ups
10 Push-Ups to Downward Dog

S&S

Front Squat
4 x 6
70-75% of 1RMWeighted Pull-Ups
5 x 5

METCON

5 Rounds
10 T2B
10 Lunges (L+R=1)
10 Burpees

Day 2 –

WARM-UP

500 m Row
10 PVC Good Mornings
10 Partner GHDs
10 Push-Ups
10 Supermans
10 Goblet Squats
20 Heel Walks
20 Toe Walks
20 Jumping Jacks

S&S

Deadlift
4 x 6Weighted Dips
5 x 5

METCON

16 min AMRAP
250 m Row
20 Wall balls
40 Double Undes / 80 Single Unders

Day 3 –

WARM-UP

400 m Run
10 Squat Jumps
10 Banded Overhead Press
10 Wall Facing T-Spine Extensions
10 AKBS
10 Glute Bridges
2 x Bear Crawls
1 minute handstand hold

S&S

Cleans
Clean High Pull + Clean
10 x 1Jerk
6 x 2

METCON

Start with 100 m Farmer’s Carry
HSPU – 50
Slam Balls – 100
End with 100 m Farmer’s Carry


Day 4 –

WARM-UP

Coach’s Choice!

S&S

Active Recovery
500 m x 4
2 minute rest between sets.

METCON

Back Squats
4 x 6Bench Press
4 x 6


Day 5 –

WARM-UP

200 m Run
10 PVC Overhead Pass Throughs
10 Banded Overhead Presses
10 Hollow Rocks
10 SDHP KB
10 AKBS
15 Squat Jumps
:30 Chin-Over Bar Hold

S&S

Push-Press
4 x 6GHD Sit-Ups
4 x 10

METCON

3 Rounds
1 minute – Goblet Squats
Rest 1 minute
1 minute – Pull-Ups
Rest 1 minute
1 minute Hang Cleans
Rest 1 minute

Day 6 –

WARM-UP

200 m Run
10 ATW PVC
10 Field Goals
20 Jumping Jacks
10 Slam Balls
10 Ab Mats
10 Supermans
Burgener Snatch Warm-Up

S&S

Snatch High Pull + Snatch
10 x 1Snatch Balance
6 x 2

METCON

21-15-9
Box Jumps
Kettlebell Swings
*400 m Run between each round.