Strength:-
3 sets of TGU’s x 5 reps on each side

21-15-9
Thrusters 50/35kg
Burpees

Strength:-
3 sets of single leg RDL’s x 12 reps on each leg

Metcon:-
3 rounds for time
400m run
30 DB deadlifts
30 situps

Strength:-
5 x 5 Push Press

Metcon:-
8 rounds
15 swings
10 snatch each arm
5 Goblet squat
25 DU’s / SU’s / Jumping jacks

Zachery Tellier
10 burpees

10 burpees
25 Push ups
50 Lunges

10 burpees
25 Push ups
50 Lunges
100 Situps

10 burpees
25 Push ups
50 Lunges
100 Situps
150 Air Squats

Strength:-
10 min Alt EMOM
1 – 15 KB swings
2 – 12 Regional lunge

Metcon:-
In a pair complete 12 rds (alternating rds)
7 power cleans
5 stoh
7 front squats
4 lengths shuttle run
RX:-65/45kg

Strength:-
5 sets Split squats x 6-8 reps on each side

Metcon:-
4 rounds
400m run
15 DB Curtis P’s (1 squat clean+1 front lunge left + 1 front lunge right + Push Press)
20 Push ups

Strength:-
3 sets of TGU’s x 5 reps on each side

Metcon:-
20 min EMOM
1 – Chest to floor shuttle run
2 – KB swings
3 – Situps
4 – Jump squats
5 – Rest

Strength:-
3 sets of single leg RDL’s x 12 reps on each leg

Metcon:-
30-20-10-20-30
DB Deadlifts 2×22.5/15kg
Situps
Med ball cleans
*100m run between sets (at TAG, run around the building)

Strength:-
5 x 5 Push Press

Metcon:-
3 rounds
400m run
12 Thrusters 40 / 30kg
20 V-sits

Strength:-
4 x 6-10 Bent over rows (barbell or KB / DB, or even SA).

Metcon:-
21-15-9
Squat Cleans (barbell / double KB / DB)
Push ups
RX:- 60/42.5kg

Coaches choice core finisher