Workouts

Front Squat 3x5Front Squat for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% of training 1RMEvery minute on the minute for 12 minutes:Min 1. Belt squat 8-12 reps Min 2. Plank shoulder taps for 1 minuteMin 3. Good morning 5-8 reps13 mins: Wall walk, TTB,...

Deadlift 3x5Deadlift for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% of training 1RMA1. Suitcase carry 3x20m, leftA2. Suitcase carry 3x20m, rightA3. Ab wheel 3x8-12 reps4R: KB swing, Wall ball shotComplete 4 rounds of:21 Kettlebell swings (boys: 24kg;...

Shoulder Press 3x5Shoulder Press for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% of training 1RMRing dip 3x8-12 repsERINFive rounds of:•15 Dumbbells split cleans (boys: 40#; girls: 25#)•21 Pull-ups