21st September - 9th October

Tuesday 21st

3-4 Sets:

12 Hanging shoulder taps

6 Single-arm landmine press per side @ heavy

12 DB sotts press @ light

 

3-4 Sets:

8 Banded rows in static lunge position per side

max effort (-1) ring pull-ups

8 Half kneeling Arnold press per side @ heavy

 

3-4 Sets:

max quality UB set of GHD sit-ups

15 Reverse hypers

15 Cable woodchops per side

 

Thursday 23rd

3-4 sets:

20 Floor humps

20-30 secs Ring support holds (scale to feet supported)

10 Strict TTB

30 secs Plank march

 

3-4 sets:

8-10 Split stance strict DB shoulder press e/side (back knee off the floor)

8 Lat pull-downs

8-10 Kickstand DB DL’s per sidde

 

3-4 sets

10-15 Flat bench DB neutral grip press

10-15 DB Bent over rows

10-15 EZ bar bicep curls

 

Saturday 25th

3-4 sets:

30 Hanging flutterkicks

30 suitcase/FR DB lunges (back knee of the floor)

 

3-4 sets:

30 steps DB Death march

30 FR/OH DB lunges

 

AMRAP 10:

7 Sit-ups

7 Ring archer push-ups

4 Narrow grip strict pull-ups (band or lat pull-down to scale)

 

Tuesday 28th

3-4 sets:

12 Banded Paloff press in lunge position per side

10- 12 Ring face pulls

10 Z press w/10 seconds hold after last rep

 

3-4 Sets:

12 Alternating rotational press-ups (head turns to max each rep – to scale up – the opposite leg goes under)

15 Close grip Lat Pull Down

30 – 40 secs Weighted Forearm plank hold

 

3-4 Sets:

20 Ice skaters

5 Farmers hold kickstand DB squats @ heavy

10 Single arm DL @ same as above

 

Thursday 30th

3-4 Sets:

10 Wide air squats and arms OH @ 2 seconds pause at bottom each rep

5 DB Side lunges w/sotts press each lunge @ position work

10 BB OHS @ AHAFA (FORM)

 

4 Sets:

12 Cable chest flies @ light

max reps bench @ 50-75-100-110 % BW (if less than 5 reps then scale down)

 

3-4 Sets:

30 seconds max GHD weighted back extensions

30 seconds Reverse hypers

30 seconds DB jumps for max-height

30 seconds D-ball carry*

*30 seconds rest between each station

 

Saturday 2nd

3-4 Sets:

20 DB push-pull bent over row @ light

8 Lat pull-downs per side

10 Z-press

 

3-4 Sets:

Every 30 seconds x 14:

10-15 meters sled sprint (sub for 6 DB box russian step-ups if bad weather)

Every 30 seconds x 14

8 WB push-press throw for max height

 

3-4 Sets:

10 Side lunges per side (foot land straight)

8 Sotts press @ quality

5 Single arm DB OHS @ AHAFA

 

Tuesday 5th

1 Set:

10-8-6-4-2

Bench press

Clap push-up

 

1 Set:

10-9-8-7-6-5-4-3-2-1

Plate GTOH

Air squats

 

1 Set:

10-8-6-4-2

Ring pull-ups

DB push-pull row per side

 

Thursday 7th

 

EMOM 10-12:

16 BR BB Reverse lunges @ 1/2 BW

12-15 GHD sit-ups/reverse hypers (alternate)

 

EMOM 10-12:

10 DB Hang squat cleans @ AHAFA

10 DB push press

 

EMOM 10-12:

max effort active hang (cap at 50 sec)

7 Pull-ups (use band that allows you to do 10+ reps or scale to lat pull-down)

 

Saturday 9th

3-4 sets:

15 Seated leg raises per side (straddle)

30 seconds side plank per side (add DB OH if possible(

max effort – rower roll-outs in scrum

 

3-4 sets:

20 Alternating DB piston rows

6-8 Behind-the-neck lat pull-downs

20 Cable rear delt flies

 

12 minutes for quality (sub for KB if needed):

4 Rounds:

10 Reverse hypers

10 D-ball squats

into

max distance d-ball carry*

*anytime you drop – 10 Push-ups