Monday
Workout of the Day:

A) Back Squat
20mins to Re-Test 1RM

B) 3 Rounds for Total Reps, 1min work 30sec Rest:
Push Press (42/30 35/25 25/15)
Cal Row
Down-Ups

C) Couch Stretch 90secs Each side


Tuesday
Workout of the Day:

A) 12min EMOM
5-8 HSPU
5-8 C2B
30 DUBS

B) 5 Rounds
1:30min on 1:30min rest
8 Thrusters (42/30 30/22 20/15) 
AMRAP Burpees
*Score is Total Burpees

C) Straddle Stretch 30s C/L/R/C


Wednesday
Workout of the Day:

A) Strict Press
15mins to Re-Test 1RM

B) 10min AMRAP
32 DUBS
16 DL (80/55 70/45 60/35)
8 T2B

C) Tabata - Russian Twists


Rowing WOD
Warm-Up
2 mins @ 24 + 2mins @ 26 (Low intensity) + stretch

WOD
Interval  Work Time    Intensity    SPM    Rest Time
1                  6:00            Mid          26           2:00
2                 5:00            Hard        26            2:00
3                 4:00            Hard        26            2:00    
4                 3:00            Max         27             2:00    
5                 2:00            Max         28             2:00
6                 1:00             Max         28             2:00

Cool Down
3min Row        


Thursday
Workout of the Day:

A) 12min EMOM
5-8 Pull Ups
5-8 Ring Dips
10 Bulgarian Split Squats (5R/5L)"

B) 12min AMRAP
15 Wall Balls
10 Hang Power Cleans (50/35 40/27 30/20)
5 Push Jerk

C) Pigeon Stretch 90sec per side


Friday
Workout of the Day:

A) 8 min Emom
2 Squat Snatch - Increasing weight only if good form

B) 15min AMRAP
12 Box Jumps
12 KB Swings Russian (32/24 28/20 24/16)
200m Run

C) ALT Hollow Hold & Arch Hold - 8x 15 Secs on 10 Secs

Saturday
Workout of the Day
:

Open WOD 17.1

Cave:
A) 15min Bear Complex 3 Reps

B) 25min AMRAP
20 Walking Lunges W/Plate OH
100m Medball Run
20 Sand Bag/Slam Ball Ground to shoulder
100m Farmers Carry


Weekly Conditioning:
Monday/Tuesday:

A) 9 minute AMRAP:
200m Run
20 Air Squats
2 Wall Climbs

3 min rest

B) 12 minute EMOM
12/10 Cal Row
12 KB Swings (Heavy)
6 Pull-Ups + 6 Burpees

3 min rest

C) 9 minute AMRAP
30 DUBS
20 Sit-ups
10 Wall Balls

Thursday:

A) 6min AMRAP
20 Air Squats
10 DB Push Press
5 T2B

Rest 3mins

B) 6min AMRAP
20 KB Swings
10 Goblets Squats
5 Press-Ups

Rest 3mins

C) 6min AMRAP
20 Wall Balls
10 Goblet Lunges (5/5)
5 Pull-Ups

Rest 3min

D) For Time:
In 3s, 3k Row 

 

 

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