Monday
Workout of the Day:

A) Bent Over Row (Supinated) 4x6-8 @75%
Strict Pull-Ups 40 Reps (assisted)

B) 4 Rounds for Time:
8 Goblet Squats (32/24 28/20 24/16 - or go heavier with DB)
8 T2B
24 Double Unders

C) Nordic 3x30s Holds (YG/IG)

Tuesday
Workout of the Day:

A) Strict Press 4x6-8 @75%
Lateral DB Fly 4x10"

B) 3 Rounds For Total Reps:
1min on 30 Sec off
Cal Row
Goblet Hold Lunges (24/16 20/12 16/8)
Ring Press-ups (Press-up/Knee Press)

C) Couch Stretch 90 secs per side


Wednesday
Workout of the Day:

A) 16min Emom
2-3 Rope Climbs (YG/IG if big group/skin the cats)
30 DUBs
5-8 HSPU
20 Secs Hollow Hold

B) 16min AMRAP Ladder 2,4,6...
GTOH (50/35 40/27.5 30/20)
Box Jumps

C) 2 mins ball in Traps/Rhomboids
2 mins Roll Lats

Rowing WOD

3 Rounds of:
5x2mins @ 110% of 2k pace
30 Secs @ 70% (easy)


Thursday
Workout of the Day:

A) Back Squat 4x8-10 @75%
Bulgarian Split Squat 3x10 (each leg, raised 6inch)

B) 8min AMRAP
8 Pull-Ups (Reduce reps >4/Ring Rows)
6 Push Jerks (50/35 40/27.5 30/20)
100m Run

C) Nordic 3x30s Holds (YG/IG)


Friday
Workout of the Day:

A) Bench 4x6-8 @ 75%
Chest Fly 4x10

B) For Time
400m Buy-in & Cash-out
3 Rounds
12 Deadlifts (80/55 70/47.5 60/40)
10 HSPU (pike press)
8 Down-Ups

C) Pigeon Stretch 90secs per side


Saturday
Workout of the Day:

For Time:
800m Run
Isabel (50/35 40/27.5 30/20) 
800m Run
Grace
800m Run
Elizabeth 

Grace:
30x Clean and Press/Jerk
Isabel:
30x Snatch
Elizabeth:
21-15-9 Reps For Time
Squat Cleans
Ring Dips


Cave:

For Time:
20-1 DB Push Press
100m Sandbag carry between rounds


Weekly Conditioning:
Monday/Tuesday:

8 minute AMRAP:
250m row
10 Push Press BB (40/30)
10 Box jumps

4 min rest 

8 minute AMRAP
200m run
10 Wall Balls
10 KB Swings

4 min rest 

8 minute AMRAP
250m Row
10 Abmat Sit ups
10 Goblet Squat

4 min rest 

8 minute AMRAP
200m run
10 Wall Balls
10 Russian Twists

Split group so half start on run other half on row (AD) 


Thursday:

3 Rounds of Each:

A) 3 min AMRAP + 1min Rest
10 BB Push Press (20/15)
10 Air Squats
 
Rest 5mins
 
B) 3min AMRAP + 1min Rest
5 Pull-ups
10 DB Thrusters

Rest 5mins

C) 3min AMRAP + 1min Rest
5 Burpees
10 KB Swings

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