Monday
Workout of the day:


A) 4 Rounds NFT
1 - 6 KHSPU (2/3 Box Walk around)
2 - 2 lengths Duck Walk
3 - 5 Strict Pull-ups

B) 10 Min AMRAP
9 Box Jumps
6 Power Cleans
3 Push Press
(60/40, 50/35, 40/25kg)

C) Pigeon Pose 90 Secs each side (on box for those with knee issues)


Tuesday
Workout of the Day:

A) 10 min EMOM Power Snatch x 1
Start light and build to a heavy single

B) Complete 5 rounds for total reps:
20s AMREP Power snatch (Use 65% of weight achieved in WOD A)
40s Rest
20s AMREP Chest to bar pullups
40s Rest
Scale to regular pull-ups, or jumping pull-ups today

C) Tabata - Russian Twists

Wednesday
Workout of the Day:


A) Kipping Ring Dip Skills

B) Super Set for 4 Rounds:
8 Bent over rows (Supinated grip)
8 Kipping Ring Dips (Scale to self assisted ring dips or Parallel Bars, no bands)

C) AMRAP in 15 min:
10 x KB Sumo Deadlifts (32/24 28/20 24/16)
8 x Double KB Cleans (break knee line only 4/4)
6 x Double KB Front rack static lunge (3/3)
Run 200m
KB should be heavy but first round completed unbroken

D) 4mins Ankle mobility - 2mins banded calf stretch (foot elevated)
2 mins ball in calf sat on floor (ball on plate so foot can be rotated)


Thursday
Workout of the Day:

A) In 15 mins build to a Front Squat + Split Jerk heavy rep

B) For Time:
21-15-9
Plate GTOH
Pull-ups
Burpees

C) Accumulate 30 ab roll outs (weighted if possible)


Friday
Workout of the Day:

A) Beat Swing (Kipping) to Toes to Bar Skills

B) 8min EMOM
3x 2 Beat Swings+1T2B (or 10 BS)
30 Doubles Unders (30secs Practice)"

C) Complete 5 rounds for total number of Wallballs completed.
In 90s complete:
10 Burpees, then AMRAP Wallballs in remaining time.
Rest 90s

D) 4X5 V Strict Toes to Bar
Scale to lines on floor, wall, ceiling...
Controlled no lats


Saturday
Workout of the Day:


A) Burpee DUBs Challenge (150/50)
5 Rounds
30s DUBs
30s Burpees

B) In Pairs (One person working, run together):
3 Rounds for Time:
400m Run
50 KB Swings
40 Box Jumps
30 Wall Balls
20 Pull-ups
10 Leapfrog Burpees


Cave:

IN PAIRS
4 MINS Max Effort YG/IG, 3min rest:

A) Burpee + Tyre flip
B) 1 Rope Climb (scale to Sandbag drags)
C) 100m Sandbag Run
D) 1 Length sled pulls (in squat)
E) 5 KB DL + 2 Lengths Farmers Carry
F) 2 Slam Ball Ground to over shoulder + 2 Slam Ball Squats


Weekly Conditioning:
Monday/Tuesday:


A) 4x5min AMRAPS + 3min Rest
All Ladders 2-4-6-8....
1) Box Step Ups + Press-Ups + Air Squat
2) Goblet Squats + Pull-ups
3) Dubs (5-10-15...) + T2B
4) DB Push Press + Jumping Lunges + KG Swings

B) 2km row in 3s


Thursday:

A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 40/30 Row
2 - 20 DB Thrusters + 10 Down-ups
3 – 20 KB Swings + 30 Double-Unders
4 – 4 Wall Climbs + 200m Run

B) Tabata ALT Hollow & Arch holds

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