Monday
Workout of the Day:


A) Superset 4 Rounds:
5 Weighted Pull-ups (assisted or chin-ups)
5/5 DB Bulgarian Split Squats

B) 15min AMRAP

20 Wall Balls
15 KB Swings (24/16 20/12 16/8)
10 T2B (K2E)
200m Run

C) Pigeon Stretch 2mins per side (scale to on a box)

 

Tuesday
Workout of the Day:


A) Bench Press - 15mins to establish a 1RM

B) 3 Rounds For Total Reps:
1min on 30 Sec off
Cal Row
Box Jumps
ALT DB Snatch (20/12.5 15/10 10/7.5)

C) Partner Straddle Stretch 3x30secs Each


Wednesday
Workout of the Day:


A) 12 EMOM
3x 3 Beat swings+1 Pull-up (10 Beat Swings)
8 KB RDL (4R/4L)
10 Hollow Rocks

B) 10min AMRAP
10 Power Cleans (50/35 40/27 30/20)
8 Front Rack Lunges
6 Ring Dips

C) 2 mins Roll Quads
2 mins Hamstring stretch

Rowing WOD

Distance/Time     Stroke Rate     Intensity
250m                    30-34              Max Power
2min                                             Easy
250m                    30-34              Max Power
2min                                             Easy
500m                    30-34             Hard
3mins                                           Easy
500m                    30-34             Hard                    
4mins                                           Easy
750m                    30-34             Mid
5min                                             Easy
500m                    30-34            Hard
3mins                                           Easy
500m                    30-34            Hard                    
4mins                                           Easy
250m                    30-34             Max Power
2min                                            Easy
250m                    30-34            Max Power 


Thursday
Workout of the Day:


A) BOR (supinated grip) - 15mins to establish a 1RM

B) For time:
400 Meter Run buy-in and cash-out
Three rounds of:
15 KB Swings Russian (32/24 28/20 24/16)
10 Goblet Squats
5 HSPU

C) 2 mins ball in Traps/Rhomboids
2 mins Roll Lats

 

Friday
Workout of the Day:

A) Deadlift 5-5-5-5-5

B) For Time:
Buy-in = 31 Wall Balls
3 Rounds
19 Power Snatch (50/35 40/27 30/20)
72 Double Unders
Cash out = 45 Abmat sit-ups

C) Couch Stretch 90s per side


Saturday
Workout of the Day:

A) 8min EMOM
8 Beat Swings + 8 Russian KB Swings
8 CW Squats + 8 Hollow Rocks

B) ""STRUNG-OUT, BACKWARDS, AND UPSIDE-DOWN FRAN""

For Time
1200 Meter Run
9 Pull-Ups
9 Thrusters (42/30kg)

800 Meter Run
15 Pull-Ups
15 Thrusters 

400 Meter Run
21 Pull-Ups
21 Thrusters

Cave:

A) Bamboo Squat 5-5-5-5-5

B) 3 Rounds, 1min per station:
1 - Plate overhead lunges
2 - Sandbag drags
3 - Slam Balls
4 - Front Rack KB Squats (2KBs)
5 - Rest
3 per station, Everyone Rest 5th min

C) 3 Rounds AHAP:
100m Farmers Carry
100m Waiters Carry (50m R/50m L)


Weekly Conditioning:

Monday/Tuesday:
AMRAP 3 mins
20 DUBs
10 KB Swings (24/16)
 
Rest 3mins

12 min EMOM:
1 - 12/10 Cal Row
2 - 6 T2B + 6 KB SDLHP
3 - 6 DB Front Squats + 1 Wall Climb

Rest 4mins

12 min EMOM:
1 - 12 Box Jumps
2 - 12 DB Push Press
3 - 12 KB Clusters

Rest 4 mins

For Time, complete in any order:
50 Wall Balls
50 Abmat situps

Thursday:

A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 40/30 Row
2 - 10 T2B + 16 KB Snatch
3 – 40 Double-Unders + 16 KB Swings (Russian)
4 – 10 Pull-Ups + 16 DB Thrusters

B) Tabata ALT: Tuck Crunch + Press-up

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