Features
7 sessions per week
Must use App app to view and log training
Team Training
Circuit
A
16 minute alternating EMOM: -8 tempo close stance goblet squats (4 seconds down) -8 stagger stance RDL left -8 stagger stance RDL right -30 second squat hold
Circuit
B
4 rounds 40 seconds on, 20 seconds off -tempo bent over rows (left) -tempo bent over rows (right) -tempo incline DB press -tempo hammer curls
A
Pause Back Squat
1 x 5
B1
Reverse Lunges
3 x 10
B2
Hip Thrust
3 x 10
Circuit
C
10 minute EMOM, alternating between: ODD MINUTES: 10 alternating step ups EVEN MINUTES: 10 box jumps
A
Clean Pull + Power Clean + Hang Power Clean
1 x 1
Circuit
B
3x 6 minute AMRAP, 2 minutes rest Rep scheme: 2, 4, 6, 8... AMRAP 1: -power cleans -bar facing burpees AMRAP 2: -wall balls -hanging leg raises AMRAP 3: -air squats -deadlifts
A
Bench Press
6 x 5
B1
Incline DB Fly
3 x 10
B2
DB Lateral Raise
3 x 10
Circuit
C
10-1 -Deficit pushups -DB push presses
D
Barbell Bicep Curl
1 x 100
A
Push Jerk
8 x 3
Circuit
B
5 rounds for time: -10 alternating DB snatches -10 box jump overs -1 minute rest
C
Plank
6 x 0:40
A
Deficit Deadlift
6 x 5
B1
DB Reverse Fly
3 x 10
B2
Bird Dog
3 x 10
Circuit
C
10-1: -renegade rows -KB swings
Circuit
A
15 minute AMRAP: -5 thrusters -10 sprawls -15 KB sumo high pulls -20 situps 15 minute AMRAP: -10 DB cleans -20 plank shoulder taps -30 air squats -100 reps jump rope
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