Monday
Workout of the Day:

A) 8min EMOM
3 T&G Power Cleans (increase weight if form good)
 
B) 15min AMRAP
5 Pull-Ups (Ring Rows)
10 Press Ups
15 Air squats
20 Double Unders
 
C) Partner Straddle Stretch
3x30 secs
 
Tuesday
Workout of the Day:

A) 12min EMOM, ALT:
5-8 HSPU (2 Wall Climbs)
5-8 T2B  (V-ups)
5/5 SL KB RDL
 
B) For Time:
3 Rounds:
6 OHS (50/35 40/27 30 20)
4 Push Jerks
 
3 mins Rest
 
3 Rounds:
6 Thrusters
4 Power Cleans
*Self Time
 
C) Supine Wall Squat Stretch 90 secs
 
Wednesday
Workout of the Day:

A) 15mins To build to a 5 Reps DL (T&G)
 
B) 5 Rounds for Time
5 T2B (T2KB)
15 Wall Balls
200m Run
 
C) Tabata Hollow Hold
 
Rowing WOD
Warm-Up
2mins @ 20 SPM
2mins @ 22 SPM
 
WOD
1000m @ 2k Split
Rest 3mins
500m @ 2k -5secs
Rest 3mins
500m @ 2k -5secs
Rest 3
250 max
Rest 3mins
500m @ 2k -5secs
Rest 3mins
500m @ 2k -5secs
Rest 3
1000m @ 2km
 
If don’t know 2km splits use:
 
1:50 Male
2:05 Female
 
 
Thursday
Workout of the Day:

A) 5 Rounds Superset:
5-8 Strict Pull-ups (Assisted)
5-8 Strict Ring Dips (PB or between Boxes)
 
B) 12min AMRAP
15 Box Jumps
10 KB SDHL (24/16 20/12 16/8)
5 HSPU (2 Wall Climbs)
 
C) 2 mins ball in Traps/Rhomboids
2 mins Roll Lats
 
 
Friday
Workout of the Day:

A) 8min EMOM
3 Hang Power Snatch (increase weight if form good)
 
B) 12min AMRAP
10 KB Swings (24/16 20/12 16/8)
8 Front Squats (60/42.5 50/35 40/27.5)
6 T2B (T2KB)
 
C) Pigeon Stretch 2mins per side (scale to on a box)
 

Saturday
Workout of the Day:

A) 400m Row For Time (2mins Rowing warm-up)
 
B) AMRAP in 20 minutes
25 Wall Balls
25 Double-Unders (3xSU)
20 Box Jumps
20 T2B (T2KB)
15 C2B (Pull-Ups/Banded {Pull-ups)
15 Bar-Facing Burpees
10 Power Cleans (60/42 50/35 40/27.5)
10 Push Jerks
5 Power Snatches
5 Muscle-Ups (10 Burpee Pull-Ups/Jumping Pull-Up)
 
 
Cave:
A) Bench Press Pyramid 5-4-3-2-3-4-5
 
B) For Time:
50-40-30-20-10 Wall Balls
*100m Farmers Carry (AHAP 2x KB/DB) + 1 Rope Climb, after each round
 
 
Weekly Conditioning:
Monday/Tuesday:

4min AMRAP
10 Air Squats
10 KB Russian Swings (32/24)
100m Run
 
Rest 3mins
 
4min AMRAP
5 Pull-Ups
5 Thrusters (BB 40/30kg)
 
Rest 3mins
 
4min AMRAP
10 Push Press (40/30kg)
10 Box Jumps
 
Rest 3mins
 
4min AMRAP
5 T2B
10 Burpees
 
Rest 3mins
 
For Time:
400m Run
40 Wall Balls
40 Abmat Situps
 
 
Thursday:
A) 9 minute AMRAP:
200m Run
20 Air Squats
2 Wall Climbs
 
3 min rest
 
12 minute EMOM
12/10 Cal Row
12 KB Swings (Heavy)
6 Pull-Ups + 6 Burpees
 
3 min rest
 
9 minute AMRAP
30 DUBS
20 Sit-ups
10 Wall Balls

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