Monday
Workout of the Day:

A) Bent Over Row (Supinated) 4x6-8 @80%
Strict Hollow Body Pull-Ups 30 Reps (foot assisted)
 
B) 6 RFT:
6 Squat Cleans (60/42 50/35 40/27)
100m Run
 
C) Nordic Drops 3x6
 
 
Tuesday
Workout of the Day:

A) Strict Press 4x6-8 @80%
Lateral DB Fly 3x10
 
B) For Time:
50 DUBs Cash-in and out (3xSU)
3 Rounds:
10 Ring Dips (PBar or assisted between 2 boxes) 
10 Goblet Hold Lunges 5R/5L (24/16 20/12 16/8)
10 Press-ups (press-ups/knee press)
10 KB SDHP
Switch Press and Dips for half class when large class
 
C) Banded Shoulder Stretch 90secs Each side
 
 
Wednesday
Workout of the Day:

 A) 8min Emom - 3 position Squat Snatch
High Hand + Hang + Floor
 
B) 16min Ladder, 2,4,6,8....:
Power Snatch (60/42 50/35 40/27.5)
Burpee Box Jumps
 
C) Couch Stretch 90secs per side
 
 
Rowing WOD
 Power Output Session

Warm-up
4 mins at 24 SPM
 
A) Power Output Test
7 Strokes to Hit Max Power
 
B) Workout
20min EMOM
10 sec Sprint >80%A
If <80% take 5min break
 
Thursday
Workout of the Day:

A) Back Squat 4x8-10 @80%
Weighted Box Step-Ups 3x8 Each Leg (no hinging)
 
B) 8min AMRAP
10 Pull-ups
15 KB Swings (24/16 20/12 16/8)
20 Abmatt situps
 
C) Nordic Drops 3x6
 
 
Friday
Workout of the Day:

A) Bench 4x6-8 @ 80%
Chest Fly 3x10
 
B) 5 Rounds for Time:
12 DL (90/60 70/50 50/35)
9 Burpees over the bar
3 Bar MU (Jumping MU or 5 Jumping  Pull-up + 5 Press-ups)
 
C) Partner Straddle Stretch 3x30 secs YG/IG
 

Saturday
Workout of the Day:

 
Anniversary Games 2017
 
 
Weekly Conditioning:
Monday/Tuesday:

 
A - AMRAP 5 mins
10 DB Snatch (20/15)
15 Box Jumps
 
 Rest 3mins
 
B - AMRAP 5mins
5 Pull-UPs
10 Goblet Squats (24/16)
 
Rest 3mins
 
C - AMRAP 5mins
5 HSPU (1 Wall Climb)
200m Run
 
Rest 3mins
 
D - AMRAP 5mins
5 T2B
10 Wall Balls
 
Rest 3mins
 
E - AMRAP 5mins
10 KB Clusters (24/16)
25 DUBS
 
 
Thursday:
 
A) 3 x 3 min Work 2 min Rest
200m run
10 KB swings (32/24)
AMREP Burpees
 
B) 3 x 3 minute Work 2min Rest
50 Double Unders
10 box jumps (24/20)
AMREP Press-Ups
 
Teams of 2/3, for Time:
100 Cal Row
100 Push Press (42/30)
100 Abmat situp

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