Monday
Workout of the Day:

A) 8min EMOM
3 TNG Power Cleans (increase weight if form good)

B) 12min 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) 10mins Emom
5-8 Strict Pull (Self/Partner Assisted)
5-8 Strict Ring Dips (PB or Self Assisted)

B) For Time:

Twice through (i.e. 12 rounds in total)

3 Rounds:
6 OHS (50/35 40/27 30 20)
4 Push Jerks

3 mins Rest

3 Rounds:
6 Thrusters
4 Power Cleans

3 mins rest

Repeat....

C) 2 mins Roll Quads
2 mins Hamstring stretch


Wednesday
Workout of the Day:

A) Back Squat 3x8 @ 75%

B) 5 Rounds for Time
5 T2B (T2KB)
15 Wall Balls
45 Double Unders

C) Supine Wall Squat Stretch 90 secs


Rowing WOD

Distance/Time         Stroke         Rate Power
500 meters         30 - 34         Hard
1 minute rest         20         Easy 


Thursday
Workout of the Day:

A) 5 Rounds:
2x 5 Beat Swings+1 Pull Up (10 Beat Swings or 30 sec Scap pull hold)
2R+2L TGU

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) For Lowest Reps in 24 minutes
Tabata Row
1 Minute Rest
Tabata Air Squat
1 Minute Rest
Tabata Pull-Ups
1 Minute Rest
Tabata Push-Ups
1 Minute Rest
Tabata Sit-ups

Tabata score for each movement is the lowest number of reps performed in any of the eight intervals. rep."

C) 400m Slow Cool Down Run


Saturday
Workout of the Day:

Open 17.4

8am Extra:

Burpee Double under challenge
5 Rounds:
30 Secs DUBS
30 Secs Burpees

Target is 100 DUBS & 50 Burpees

Cave:

A) 5 Rounds Super Set:
8 Bench Press
8 Single Arm Rows

B) In Pairs YG/IG
2min per station
2 Rounds

1 - 5 Thick Grip GTOH
2 - 1 Rope Climb/rope pull up from supine
3 - 5 Slam Balls
4 - 1 Tyre Flip
5 - 5 Goblet Squats
6 - 1 Length Sled Pull

Weekly Conditioning:
Monday/Tuesday:

A) 6min AMRAP
20 DUBS
10 Air Squats
5 Press-UP

Rest 3mins

B) 6min AMRAP
15 KB Swings
10 Box Jumps
5 Pull-Ups

Rest 3mins

C) 6min AMRAP
20 Wall Balls
10 KB SDHP
5 T2B

Rest 3min

D) 6min AMRAP
10 DB Thrusters
100m Run


Thursday:

A) 9 minute AMRAP:
20 Wall Balls
10 KB SDLHP
2 Wall Climbs

3 min rest

B) 12 minute EMOM
12/10 Cal Row
12 Box Jumps (24/30)
12 Push Press BB

3 min rest

C) 9 minute AMRAP
15 KB Swings
15 Sit-ups
15 Air Squats

3mins Rest

D) For Time, In Teams of 3 complete 100 shuttle runs (gym lengths)

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