Monday

 

A)

Press 5x5

 

B)

14 min AMRAP

15 plate GTOH 20/15kg

25 sit ups

35 air squats

 

Level 2

14 min AMRAP

5 KB snatch each arm 24/16kg

10 toes to bar

35 air squats

 

Tuesday

 

A)

Deadlift 7x3 @75% - with 60s rest between sets

 

B)

21-15-9

KB swings 24/16kg

Burpees

 

Wednesday

 

A)

Overhead Squat 5x5

 

B)

10-1

Front Squats

200m run after each round

 

Level 1 - 50kg

Level 2 - 60kg

 

Thursday

 

A)

Bench Press 7x3 @ 75% - 60s rest between each set

 

B)

7 min AMRAP

3 manmakers

5 box jump overs



 

Friday

 

A)

EMOM 8 mins

3 power cleans

 

B)

Pairs “Jackie”

 

2000m row

100 thrusters - empty bar

60 pull ups

 

Split up the reps as necessary

 

Saturday

 

In pairs

 

5 rounds - during which a plate (20/15kg) must be carried/held by one athlete at all times except during the burpee to plate.

 

200m run - together

20 push press 40/30kg

20 box jumps

20 burpee to plate

 


 

 

 

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