Monday
Workout of the Day:

A) Bench Press 5-5-5-5-5

B) 16min EMOM
12/10 Cal Row
12 Push Press (40/30)
30 Double Unders
12 Box Jumps

C) Partner Saddle Stretch


Tuesday
Workout of the Day:

A) 12min EMOM
3x(2 Beat swings +1 Pull-up) or 10 Beat Swings
5/5 Bulgarian Split squats
10 Hollow Rocks
5/5 KB RDL

B) 12min AMRAP
10 Russian Swings
8 Goblet Squats
6 Pull-Ups

C) Cuban Rotations - 3x10 (weighted)


Wednesday
Workout of the Day:

A) Squat 3x5 @ 80%

B) For Time:
15-12-9-6-3
T2B (Scale Reps 10-8-6-4-2 or T2KB)
Power Clean + Push Jerk (50/35 40/27.5 30/20)

C) 2mins Supine Squat


Rowing WOD

Strokes        Stroke Rate    Power
16 strokes    30-34             Hard
5 Strokes     20                  Easy
Repeat 15 times 

5 min rest and repeat 


Thursday
Workout of the Day:

A) 12min EMOM
1 Length KB OHL (R)
10 Arch Rocks
1 Length KB OHL (L)
30-40 Double Unders

B) Partner Double Helen:
6 Rounds ALT Movements..
400m Run
21 KB Swings
12 Pull-Ups

A - Run, B - Swings, A - Pull-ups, B - Runs....."

C) Pigeon Stretch 2mins per side (scale to on a box)


Friday
Workout of the Day:

Am Classes Only - Pm is 17.5

A) 15 mins to Build to a heavy Triple Push Jerk (from racks)

B) 5 Rounds For Time: 
15 Wall Balls
12 Dead Lift (90/65 80/55 70/45)
9 Press-Ups

C) Couch Stretch 90s per side


Saturday
Workout of the Day:

A) 8min EMOM
8 Beat Swings + 8 Russian KB Swings
8 CW Squats + 8 Hollow Rocks

B) ""STRUNG-OUT, BACKWARDS, AND UPSIDE-DOWN FRAN""

For Time
1200 Meter Run
9 Pull-Ups
9 Thrusters (42/30kg)

800 Meter Run
15 Pull-Ups
15 Thrusters 

400 Meter Run
21 Pull-Ups
21 Thrusters


Cave:
2min Amrap per Movement
In Pairs YG/IG
3 Rounds

10 Plate GTOH
1 Rope Climb
10 Med ball Sit-Ups (pass to standing partner)
1 Stone lift
10 Plate OH Lunges
1 Prowler Push (50m)

Stagger Start


Weekly Conditioning:
Monday/Tuesday:

A) AMRAP 3 mins
20 DUBs
10 Box Jumps
 
Rest 3mins

B) 12 min EMOM:
1 - 12/10 Cal Row
2 - 6 Pull-Ups + 6 Push Press
3 - 6 Goblet Squats + 6 KB Swings 

Rest 4mins

C) 12 min EMOM:
1 - 12 Burpees
2 - 6 T2B + 6 DB Snatch (3R/3L)
3 - 6 Renegade Rows (3R/3L) + 6 DB Thrusters

Rest 4 mins

D) AMRAP 3 mins
20 DUBS
10 Air Squats


Thursday:

A) 3 x 3 min Work 2 min Rest
200m run
10 KB swings (32/24)
AMREP Burpees

B) 3 x 3 minute Work 2min Rest
50 Double Unders
10 box jumps (24/20)
AMREP Press-Ups

C) Teams of 2/3, for Time:
100 Cal Row
100 Push Press (40/27.5)
100 AbMatt situps

Only 2 people working at a time, complete in any order

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