Monday
Workout of the Day:

A) 
Bent Over Row (Supinated) 4x8 @65%
Strict Pull-Ups 40 Reps (assisted)

B) 5 Rounds Time:
12 Weighted ALT Step-Ups (20/15 15/10 10/5)
10 Burpees

C) Nordic 3x30s Holds (YG/IG)


Tuesday
Workout of the Day:

A)
Strict Press 4x8 @65%
Lateral DB Fly 4x10

B) For Time:
3 Rounds:
10 Ring Dips (PBar or assisted between 2 boxes) 
10 Goblet Squats (24/16 20/12 16/8)

200m Run

3 Rounds:
10 Hand Release Press-ups (Knee press-up)
10 KB SDHP

C) Couch Stretch 90 secs per side


Wednesday
Workout of the Day:


A) 16min EMOM
5-8 T2B (K2 Horizontal)
20secs Handstand Hold (2 Wall Climbs)
2-3 Bar Muscle Ups (5-8 gymnastic kipping pull-ups/10 Beat Swings)
5R/5L Lateral Partner Med Ball Chest Throw (approx 3m distance)

B) 15min EMOM
100m Farmers Carry (24/16)
50 DUBs
25 CW Squats (15/10kg plate)

C) Plank Tabata 2x C/L/C/R


Rowing WOD

Warm-up 5min @ 20 SPM

Peak Power Test

A) 20x10sec Power Sprints
(80% Peak Power)

1min between sprints, 5mins if 2 consecutive sprints fall below 80%

B) Cool Down Row @ 18 SPM"


Thursday
Workout of the Day:

A) Back Squat 4x10 @65%
Bulgarian Split Squat 4x10 (each leg, raised 6inch)

B) For Time:
9 to 1- Strict Pull-ups (Ring Rows)
1 to 9 - Power Snatch (50/35 40/27 30/20)

C) Nordic 3x30s Holds (YG/IG)


Friday
Workout of the Day:

A) 
Bench 4x8 @ 65%
Chest Fly 4x10

B) 12min AMRAP
5 Deadlift (110/77 90/60 70/50)
5 HSPU (Pike Press)
200m Run

C) Partner Straddle Stretch 3x30 secs YG/IG


Saturday
Workout of the Day:

For Time (with a Partner):

200m Overhead Plate Carry (20kg/15kg)
100 Air Squats / Plank Hold
90 Sit-Ups / Wall Sit Hold
80 Box Jumps / Hang Hold
70 Pull-Ups / Superman Hold
60 Push-Ups / Handstand Hold (Wall Climb Hold)
50 Buddy Deadlifts (100/70 kg)
400m Overhead Plate Carry 

Share Plate carries then one person working only when partner in ‘hold’ position.

For 400m use 2x200m course


Cave:

No Cave


Weekly Conditioning:
Monday/Tuesday:

8 minute AMRAP:
250m row
20 Abmat Sit ups
10 box jumps

-3 minute rest –

8 minute AMRAP:
200m run
10 pull ups/Ring Rows
5 Goblet Squats

-3 minute rest –

8 minute AMRAP:
250m Row
20 Abmat Sit ups
10 box jumps

-3 minute rest –

8 minute AMRAP:
200m run
10 pull ups/Ring Rows
5 Goblet Squats

Split group so half start on run other half on row AMRAPS

 

Thursday:

21-15-9
Press (30/20kg)
Goblet Squat (24/16)

Rest 4mins

18-12-6
Push Press (40/27kg)
Goblet Squat (28/20)

Rest 4mins

15-9-3
Push Jerk (50/35kg)
Goblet Squat (32/24)

Rest 4mins

Russian Twist Tabata

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