Monday
Workout of the day:

A)  Strict Pull-ups
N+2,N+2,N+2

B)  Strict Press 3x5 reps

C) 15min Ladder, 2,4,6....

Front Squats (50/35, 40/25, 30/20kg)
Burpees over bar

100m Run between rounds

D) Tabata: 
Med Ball Russian Twists


Tuesday
Workout of the Day:

A) 10min EMOM
2x High Hang Squat Snatch
~50-60% 1RM, weight can be added but form maintained (no missed reps).

B) Complete 3 rounds for time:
25 Wallballs
20 Russian KB swings (32/24kg)
15 Toes to bar
Rest 3min between rounds

Aim to go unbroken on each round

Subtract the 6 min rest from final time

C) Stretch - Pigeon Pose
90 secs per side


Wednesday
Workout of the Day:

A) Strict Pull-ups
N+3,N+2,N+2

B)  C+J Tekkers

C) For Time:
400m Run
15 Clean and Jerks (Split Jerks 70/45 60/40 50/35kg)
400m Run
15 Clean and Jerks
400m Run

D) Couch Stretch
2 position, 60 secs each


Thursday
Workout of the Day:

A) Back Squat 4X5 reps

B) 10min AMRAP
5 Pull Ups
10 Wall Balls
15 KB Swings (24/16)"

C) Shoulder Heath
‘Swimmers’ 
2 rounds: 80 secs on 40 secs off


Friday
Workout of the Day:

A) Strict Pull-ups
N+3,N+3,N+2

B) Bench Press 3x5 Reps

C) 3 Rounds for Total Reps
1min on 30secs off
Cal Row
STOH (40/25 30/20 20/15kg)
DL (90/60 70/45 50/35kg)

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


Saturday
Workout of the Day:

A) ‘Doubleunder & Burpee Challenge’
5 Rounds of:
30secs DUBs
30secs Burpees

Target is 100 DUBs & 50 Burpees!


B) ‘Kelly’
5 Rounds for time:
400m Run
30 Box Jumps
30 Wall Balls


Cave:

A) 3 Rounds, in Pairs
1min on 30 secs off

OH plate Carry
Arm only sled pulls
Atlas stone GTS
Burpee to tyre jump through (YGIG)
KB Clusters
Med Ball DB bench Press

B) Max Distance Farmers Carry (24/16) - no putting down!


Weekly Conditioning:
Monday/Tuesday:

A)  5min AMRAP
20 Double Unders
5 Down Ups

B) 3 Rounds: 1min on 30secs off
Cal Row
DB Thrusters (15/10)
KB Swings R (32/24)

C) 4min AMRAP
5 Pull ups
5 Press ups
5 Air Squats

D) In Pairs YG/IG
5x200m Run

Thursday:

A) 5min AMRAP
10 Air Squats
20 Double Unders

B) 2 Rounds:
Cal Row
DB Thrusters (20/15)
KB Swings R (24/16)
Wall Balls

First round 2mins on/1min off
Second round 1min on/1min off


Comp Group

A) CROSSFIT OPEN WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (35/25kg)
3 bar muscle-ups (5 C2B)


B) 6min Double under Ladder
In 6 minutes climb as far up the ladder as possible:
5, 10, 15, 20, 25… etc. of unbroken double unders

C) 30 Weighted Ab roll outs (vests)

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