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STRENGTH/ENDURANCE

Warm up 3x 10 Shoulder Dislocates 25x Pull-ups Then: 10x Man-makers @ 10-12.5kg DB + 10 metre Standing rope pulls 5 Rounds Then: 10x Plank Pulls + 10x Bench Press @ 80% BW + 10x Dips...

STRENGTH/ENDURANCE

Warm Up: 10x Goblet Squats 20x Tactical Lunges 10x OH Squats 10x Turkish Getups 20x KB Swings 3 Rounds @ 12KG kettlebells Then: 10x Bench Press @ BW + 5x Pull-ups + 10metre Bear Crawl (increase...

POWERLIFTING – LIGHT DAY

Warm Up 2x 10 Shoulder Dislocates 2x 10 Push-ups Then: 2x 30/30 Push Press @ 5kg Dumbbells 2 Rounds Then: 3x 20 Deadlifts @ 40kg (Focus on Speed) Then: 3×10 Deadlifts @ 85kg 2 Minute rest...

General Manager Fitness Certificate 3 & 4 Gym Jones Level 2 10+ years Muay Thai Muay Boran Khan 11 Boxing NSW Boxing Coach level 1 Powerlifting Coach level 1

POWER/ENDURANCE

Warm Up: 3x 20 Squats 3x 20 Suitcase KB Deadlifts @ 2x 16kg KB 3x 20m OH Lunges @ 5kg Dumbbell (20 metres each arm) 3x 10 Push-ups Then: 10x Bench Press @ 80% BW +...

POWER/ENDURANCE

Fighter Conditioning Warm up: 5 Minute run @ easy pace Then: 2x 10 Squats 2x Push-ups Then: 20m reverse tyre drags + 20m Walking lunges @ 20kg bar 5 Rounds Then: Tyre Flips + 30 seconds Sledge Hammer...

Strength/Endurance

Fighter Conditioning Warm up: 5 Minutes run @ Easy Pace Then: 2 x10 Push-ups 2x 10 Burpees 2x 10 Squats Then: 20x Goblet Squats + 15x Box Jumps @ 24″ + 10x Burpees + 200 metre...