Monday
Workout of the Day:

A) Power Snatch - 15mins to work to a heavy single
(limit dropping until nearing max)

B) 10min AMRAP
6 T2B (T2KB)
12 Wall Balls
18 KB Swings (24/16 20/12 16/8)

C) Hollow Hold Tabata


Tuesday
Workout of the Day:

A) Back Squat 3x60%+3x65%+3x70%+3X75%

B) In 3s:
25mins Max Distance Row
*3 Rounds of Cindy between rowing efforts

Cindy: 5 Pull-ups + 10 Press-ups + 15 Air Squats

C) Nordic Drops 3x5


Wednesday
Workout of the Day:

A) 12min EMOM ALT:
Deadlift 6x65%
HSPU 5-8 (20sec HS Hold/Press-ups)

B) 15min AMRAP:
12 Box Jumps
10 DB Snatch (20/12.5 15/10 10/7.5)
6 Pull-ups

C) Accumulate 35 Ab roll-outs


Rowing WOD
Warm-up
A) 10min steady row
B) Stretch 5-10mins
C) 5x100m hard 100m Easy (HR Up)

2mins Rest 

WOD
2k Test

Abs


Thursday
Workout of the Day:

A) Power Clean - 15mins to work to a heavy single
(limit dropping unitl nearing max)

B) 12min AMRAP
5 T2B
10 Press Ups
15 Goblet Squats (24/16 20/12 16/8)
20 Double Unders

C) 2mins Rolling out Lats
2mins Ball in Upper Back

 

Friday
Workout of the Day:

A) Press 3x60%+3x65%+3x70%+3X75%

B) 5 Rounds for Time:
8 Front Rack Lunges (50/35 40/27.5 30/20)
8 Over Bar Burpees
100m Run

C) Russian Twist Tabata


Saturday
Workout of the Day:

In Teams of 3, complete:
15 Rounds of:
15 Wall Balls
10 Dead Lift (90/65 70/47 50/35)
5 Power Clean (60/42 50/35 40/27)

And: 3000m Row

Two Working + One Person Resting 


Cave:
Old School Cave (again!)

30min EMOM
2 Length 1/2 Squat Sled Pull
5 Sandbag Thrusters
1 Length Prowler Sprint
10 Slam Ball GTOS
2 Rope Climbs


Weekly Conditioning:
Monday/Tuesday:

9 minute AMRAP:
20 Wall Balls
20 KB Swings
100m Run

3 min rest

12 minute EMOM
12/10 Cal Row
15 DB Push Press
5 T2B + 5 Down-ups

3 min rest

9 minute AMRAP
30 DUBS
20 Sit-ups
10 Goblet Squats


Thursday:
A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 500m Row
2 - 16 DB Snatch + 16 Abmat sit-ups
3 – 200m Run + 1 Wall Climb
4 – 16 Pull-Ups + 16 KB Swings (24/16)

B) In Pairs 3x20 Wall Ball Sit-ups (YG/IG Rounds) 

 

Comment