Monday
Workout of the Day:

 

A) Super set for 5 Rounds:
5 Weighted Ring Dips
5 Weighted Pull-Ups
Scale both to negatives with 2 sec hold at top and bottom


B) ‘Nancy’
5 Rounds for Time:
400m Run
15 OHS (42.5/30 35/25 30/20)


C) Tabata Plank Rotations: 20 secs on / 10 secs off x 3 rounds of each:
Side Plank Left
Side Plank Right
Front Plank


D) Couch 90 secs per leg 


Tuesday
Workout of the Day:


A) Back Squat 4x5 Reps (5 working sets - not working to a 5 reps max)


B) 12 min AMRAP:
15 Shoulder to Overhead (60/40 50/35 40/30)
30 Wall Balls
45 Double Unders


C) Swimmers
2 rounds of 15 secs on 10 off:
Holds
Breaststroke
Crawl
Flaps


Wednesday
Workout of the Day:


A) 12 min EMOM
- 2 MU or 3 C2B or 4 Pull-Ups (all strict)
- 10 Pistols
- 4x6 Strict HSPU
- 25 Secs Ring dip hold  (bottom)


B) Complete for time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Front squat
(45/30 35/25 30/20
Four burpees EMOM (including the first) before moving on to the barbell reps.
(16 min time cap – 16:00 + uncompleted barbell reps)"


C) Straddle Stretch
30 secs Centre
30 secs Right
30 secs Centre
30 secs Left


Thursday
Workout of the Day:


A) 15 mins to build to a heavy double power clean and push jerk


B) 4 Rounds For Total Reps
60 secs on 30 Secs off
1 - Cal Row
2 - BB Push Press (42.5/30 35/25 30/20)
3 - Box Jumps
4 - Pull Ups (Jumping)


C) Cuban Rotations 3x10 (slow tempo)
Go with PVC first then gradually progress through heavier bars. Bring as low as internal rotation always.


Friday
Workout of the Day:


A) Superset 4 sets:
5 Bench Press
8/8 DB Bent over rows


B) 10 min AMRAP
8 Ring Dips
16 KB Swings 24/16
16 Alt. Reverse Goblet KB Lunges
(must be able to go UB for first couple of rounds)


C) L Hang Hold
6x 15 secs on + 15 secs off
Scale to 1 or 2 knees bent"


Saturday
Workout of the Day:


Partner WOD
With only one person working at a time, complete:
1000m Run (5x200m)
10 Rounds of “Cindy”
800m Run
8 Rounds of “Cindy”
600m Run
6 Rounds of “Cindy”
400m Run
4 Rounds of “Cindy”
200m Run
2 Rounds of “Cindy”
One Round of “Cindy” = 5 Pull-ups, 10 push-ups, and 15 Air Squats
One round of “Cindy” per person


Cave:


A) 3x5 min AMRAPS in Pairs (YG/IG each Round)
3mins between AMRAPS
1) 5 SLAM Balls + 5 SB Squats
2) 5 KB Deadlifts + 5 Burpees
3) 2 Rope Climbs


B) 5 sets:
2 lengths OH Carry
2 lengths Front Rack Carry
2 lengths Farmers Carry
2KB, only put down between sets
(Wed session make 4 widths)


Weekly Conditioning:
Monday/Tuesday:


A) 4x5min AMRAPS + 3min Rest
All Ladders 2-4-6-8....
1) Air Squats + KB Swings (Russian)
2) DB Thrusters + Pull-ups
3) Press-ups + Jumping lunges
4) Sit-ups + T2B


B) 2km row in 3s


Thursday:


A) 6 Tabatas, split group into 2 and ALT Row with DUBs
Tabata Row for Calories
Rest  2mins
Tabata Double Unders
Rest 2mins
Tabata Kettlebell Swings
Rest 2mins
Tabata Burpees
Rest 2mins
Tabata Plank
Rest 2mins
Tabata Air Squats
Rest 2mins


B) 1km Run - In Pairs YG/IG 200m

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