Strength & Cardio
Lower Body
Week 6
Day 1
Warm-Up
2 Sets:
10m / 10m Banded Lateral Walk
12 Alt Cossack Squats
10/10 Single Leg Glute Bridge
Main Strength
In 10:00 complete:
Find a new 6RM in Backs Squats
Then
12 Reps at 75% of that 6RM
Then
Max Reps at 60% of 6RM (Cap 25 Reps)
Total sesh time: 18 - 20min
​
3 Cycles of 3:00 AMRAP / 1:00 REST
4 Shuttle Run (40m Total)
12 Single Arm DB Snatch
12 Sit ups
Restart the next Amrap where you left.
Pace: Zone 3-4
Target: Moderate/high Intenisty
​
2 - 3 Sets:
12 Cyclist Goblet Squat @RPE8-9/10
:30 Rest
20m DB Walking Lunhes @RPE8-9/10
​
1:00 Each side
- Couch Stretch
- Quad Mash
- Pancake Stretch
- Calf Stretch
Conditioning
Cool Down
Accessory
Upper Body
Week 6
Day 2
Warm-Up
2 Sets:
20 Banded Tricep Pushdowns
:20 - :30 Dead hang
5 Tempo Push ups
Strength
In 10:00 complete:
Find a new 6RM in Bench Press
Then
12 Reps at 75% of that 6RM
Then
Max Reps at 60% of 6RM (Cap 25 Reps)
Total sesh time: 18 - 20min
​
For Time:
20/15 Calories
20 Body Rows
20 Kb Goblet Squats
1:00 Rest
15/12 Calories
15 Body Rows
15 Single Arm Kb Swing + 15 Single Arm Kb Front Squats (Righ Arm)
1:00 Rest
10/8 Calories
15 Body Rows
15 Single Arm Kb Swing + 15 Single Arm Kb Front Squats (Left Arm)
Time Cap: 15:00
Pace: Zone 4-5
Energy System: Sprint / High Intensity
​
2 - 3 Sets:
12 Db Hex Press @8-9
:30 Rest
12-15 Reps Db Floor Chest Flys
​
Complete :30 Each side
- Door Way Pec Stretch
- Twisted Cross
- Double Flat Needle
- Upward Dog
- Extended Mountain
Conditioning
Accessory
Cool Down
Week 6
Active Rest
Warm-Up
Hip Halo Activation
2 Sets:
10/10 Steps Lateral Banded Walk
10/10 Monster banded walk
10 Banded Glute Bridge
10/10 Single Leg Banded Glute Bridge
10/10 Banded Bird Dogs
10 Banded Squats
Core
4 Sets:
:45/side Side Plank
12/12 KB Side Bend
20 Weighted Russian Twist
​
Team Work:
In team of 2 complete:
25:00 AMRAP
2,000m Row/Ski or 5.0 Bike
100m Farmer Carry (50m Each)
1 Lap Run (together)
1:00 Sync Low Plank
Pace: Zone: 2-3
Target: Sustainable Pace
​
1:00 Each side
- Couch Stretch
- Quad Mash
- Pancake Stretch
- Calf Stretch
Conditioning
Cool Down
Week 6
Day 4
Warm-Up
2 Sets:
10m / 10m Forward & Backward Banded Walk
5 Kang Squats
15 Banded Hip Thrust
Strength
In 10:00 complete:
Find a new 6RM in Hip Thrust
Then
12 Reps at 75% of that 6RM
Then
Max Reps at 60% of 6RM (Cap 25 Reps)
Total sesh time: 18 - 20min
​
For Time:
21-15-9-15-21
Wallballs
Db Box Step Over
Time Cap: 12:00
Pace Zone: 3-4
Intended Target: Medium-high
​
2-3 Sets:
20-30 Superman’s
:30 Rest
12/12 Front Rack Db Reverse Lunges
​
1:00 Each side
- Couch Stretch
- Quad Mash
- Pancake Stretch
- Calf Stretch
Conditioning
Accessory
Cool Down
Week 6
Day 5
Warm-Up
2 Sets:
20 Banded Face Pulls
10 Arm Circles forward & Backwards
10 Db Bent over Rear flys
Strength 1
In 10:00 complete:
Find a new 6RM in Seated Strict Press
Then
12 Reps at 75% of that 6RM
Then
Max Reps at 60% of 6RM (Cap 25 Reps)
Total sesh time: 18 - 20min
​
EMOM 12:00 (:30 On / :30 Off)
- Average Calories from last week +1
- Average Burpees from last week +1
Pace: Zone 4-5
energy system: Anaerobic Alactic
​
2-3 Sets:
24 Alternating Seated Arnold Press
:30 Rest
12 Seated Db Lateral Raises
​
Complete :30 Each side
- Door Way Pec Stretch
- Twisted Cross
- Double Flat Needle
- Upward Dog
- Extended Mountain
Conditioning
Accessory
Cool Down
Week 6
Day 6
Warm-Up
3 Sets:
20 Banded Face Pulls
10 PVC Passhroug
10 Abmat Sit ups
Core Work
3 Sets:
1:00 Superman Hold
30 Alt V-ups
10/10 Kb Side Bents
​
5 Set: (1 Set every 3:00)
20m Farmer Carry DB
8 Db Power Clean
60 Single Unders
Pace: Zone 4-5
Energy System: Anaerobic Capacity
​
1:00 Each side
- Couch Stretch
- Quad Mash
- Pancake Stretch
- Calf Stretch
Cool Down
Conditioning
Weightlifting Session
Push press
70 2/3 80 3/2 70 ¼ %
power clean
Pull clean + squat clean + split Jerk
70 3+1+2 80 2+2+2x2 85 1+1+2 x2
pull clean
100 5/2
​
​
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CSA Group
Training Session
2 sets
12 Front-to-Back Leg Swing
12 Band Lateral Walk
12/12 Single Leg Glute Bridge
15 Band Face Pull
Strength #1
Every 2:30 for 3 sets
20 Band Hip-Thrust
10/10 Landmine Press
​
Strength #2
Every 2:45 for 3 sets
10/10 Glute-Dominant Step-Up
10-12 Inverted Body weight Row
Partner Work for Fun!
10 sets Moderate
Cal Machine 8/6
4 Half Burpee Broad Jump
12 Sit-ups
4 Half Burpee Broad Jump
Cals Machine 8/6