Monday
Workout of the Day:

A) Deadlift 5@50%+3@60%+2@70%+1@75%+1@80%+AMRAP@85% (100% Relative intensity)
Push Jerk 5x3 @ 70% (From rack, ~60secs rest, for speed and form)

B) 8min AMRAP
8 HSPU (Pike Press/ Seat DB Press)
10 Goblet Squats (24/16 20/12 16/8)
100m Run

C) Partner straddle stretch 3x30secs
 


Tuesday
Workout of the Day:

A) 12min EMOM
2/3 Ring MU (Feet on Box/rope pull)
5R/5L Bulgarian Split Squat DB (foot raised 6inch)
8 HSPU (Pike Press/Seated DB Press)

B) For Time:
3 Rounds:
9 Push Press (50/35 40//27.5 30/20)
20 Double Unders (3x SU)

2mins rest (self time)
3 Rounds for time:
12 Push Jerk
20 Double Unders

C) L Sit hang - 6x 10secs on 10 secs off


Wednesday
Workout of the Day:

A) Power Snatch 8min EMOM 3x80%

B) 5 Rounds for Total Wall Balls:
90secs on 90secs off:
10 Burpees (8 / 6)
Max Effort Wall Balls"

C) Accumulate 35 Ab roll-outs


Rowing WOD

3x90sec @ 100% MAS (2k split) 90secs Easy x3 3mins between sets

Thursday
Workout of the Day:

A) Bench (close grip) 5@50%+3@60%+2@70%+1@75%+1@80%+AMRAP@85% (100% Relative intensity) 
Speed Front Squat 5x3 @ 70% (~60secs rest)

B) 8min AMRAP
15 Box Jumps
12 DB Snatch (20/12.5 15/10 10/7.5)
10 Pull Ups (Reduced Reps >4/Ring Rows)

C) Couch Stretch 90 secs per side


Friday
Workout of the Day:

A) Power Clean 8min EMOM 3x80%

B) 15mins AMRAP
20 Box Step -Ups
10 Deadlifts (80/55 70/47.5 60/40)
5 Ring Dips (PBar/Self Assisted box dips)

C) Pigeon stretch 60 secs each side


Saturday
Workout of the Day:

Heavy Partner ‘Air Force WOD’, For Time:
Starting with 4 synchro burpees EMOM
30 Thrusters (50/35 40/27.5 30/20)
30 SDHP
30 Push Jerk
30 OHS
30 Front Squat


Cave:
In 3s
24-21-18-15-12-9-6-3
Deadlifts (~BW)
Sandbag Bear Complex
*3 Prowler Sprints  (~10% BW) between rounds


Weekly Conditioning:
Monday/Tuesday:
5min AMRAP
10 DB Snatch (20/15)
15 Box Jumps

Rest 3mins

5min AMRAP
5 Pull-UPs
10 Goblet Squats (24/16)

Rest 3mins

5min AMRAP
5 HSPU (1 Wall Climb)
200m Run

Rest 3mins

5min AMRAP
5 T2B
10 Wall Balls

Rest 3mins

5min AMRAP
10 KB Swings (24/16)
25 DUBS

Thursday:
5x 4min AMRAPs
3 Power Cleans (60/42 50/35 40/27.5)
6 Push-Ups
9 Air Squats
12 Deadlift

Then Rest 2 Minute

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