15th - 21st February

Monday

A. 3 Rounds 

Strict HSPU x 10 (scale to 4-5 negatives / pike push up / Z press) 

Rear Delt Fly x 10/side 

Chair Dip or Diamond Push Up x 10

Quadruped Shoulder taps x 10 (slow and controlled) 

straight into 

 

B. 3 Rounds 

Elevated Single leg Glute Bridges x 10/side 

Front foot elevated reverse Lunges  (weighted) x 10/side  (use 1-2 thick books to elevate front foot)

Reverse table top hold  x 20 sec 

 

C. 10 RFT 

Man Makers x 6

Jumping Lunges  x 12

Bicycle Crunches x 24 

TC 22 min 

 

 

Tuesday 

A. Alternating Turkish Get Ups x 6-8

 

B. Core + Shoulders

In 4 minutes accumulate as many Wal Walks + 5 second holds at top  as you can with good form 

Scale to Pike Shoulder taps 

into 

2 minutes Quadruped Hold 

into 

1 minute Arch Hold 

 

C. AMRAP 25  

10 Thrusters 

12 Power Clean and Split Jerk 

14 V-ups / Sit ups 

200 m row / 200 m Run / 600m bike /1 min high knee on the spot 

 

 

Wednesday

A. 4 sets with minimal rest 

Suitcase DL x 10/side 

Bulgarian Split Squat x 10/side 

Side Plank L x 30 sec

Side Plank R x 30 sec 

Walk Outs or Inch Worm  x 10 

 

B. EMOM 24 

Weighted Box or Chair Step Over / Weighted Knee Up Downs (https://www.exercise.com/exercises/knee-up-down)  x 8 -10 alternating leg 

Russian Twist x 15-25

Cyclist Goblet Squats x 10 -15 

Down Ups x 8 – 15

 

 

Thursday 

A. Alt V-Up  Tabata (8x20sec On/10sec Off)

 

B. Sprawl Tabata 

 

C. 5 Rounds:

40 sec work/20 sec rest

Devils Press 

Glute  Bridge Walk Out 

Bent Over Row – 20 sec/side 

minimal rest 

 

B. AMRAP 15

DB Squat Clean & Press x 10 alternating 

Bicycle Crunches x 20 

OH Lunges x 10/10 

 

 

Friday 

EMOM 12 

Hollow Rocks x 20 (scale to Hollow Hold 30-40 sec) 

Sit ups x 20 – 25 

Arch Hold x 40 sec 

1min rest 

EMOM 12 

HS Hold x 40 sec 

Shoulder Press x 8/side 

Bent Over Row x 10 – 12 

1 min rest 

EMOM 12 

Weighed Step Ups x 10-12 alternating 

Weighted Hip Thrust x 12-14 

Reverse Weighted Lunges x 14-16 

Scale the reps to finish the work in 40 sec

 

 

Saturday 

A. Core 

3 Rounds 

30 sec side plank L

30 sec side plank R

30 sec elbow plank 

30 sec reverse plank 

 

B. Double Tabata (8 min) 

Alternate between 

HR Push Ups 

Bear Crawl or Walk Outs 

 

C. AMRAP22

22 Power Snatches (switch half way if on one  DB)

22 Sprawls

22 OH Reverse Lunges (switch half way) 

22 Alt V-ups 

 

 

Sunday 

Buy In 800 m Row / Run / 4 min Mountain Climbers / 2 k Bike 

into 

 

For Time:

“Kalsu” 

100 Thrusters (61/38kg)

EMOM: 5 burpees

 

Cash Out 

800 m Row / Run / 4 min High Knees / 2 k Bike 

TC. 40 min