Monday
Workout of the day:

A) Superset 4 Sets:
7 Strict HSPU
12 Pistols (6R/6L)


B) 5 Rounds for time:
5 Squat Cleans (60/40 50/32.5 40/25)
10 Pull-ups (ring rows)
200 Meter Run


C) Cuban Rotations 3x10 (Weighted)


Tuesday
Workout of the Day:

A) 10min EMOM

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


B) 10min AMRAP:
5 Push Press (42.5/30kg)
10 Bar Over Burpees
15 Kettlebell Swings (32/24kg)


C) Russian Twist:
8 Rounds 15 secs on 10 secs off


Wednesday
Workout of the Day:

A) Superset 3 Sets:
7 Strict Ring Dips
8/8 Bulgarian Split Squat


B) 15min AMRAP
5 T2B (T2KB)
10 Box Jumps
20 KB Snatch (24/16 20/12 16/8)


KB to break knee line only 10R/10L


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


Thursday
Workout of the Day:

A) Front Squat 4x5


B) For Time:
40-30-20-10 Wall Balls
20-40-60-80 Doubleunders


C) ‘Alligators’ 3x45secs


Friday
Workout of the Day:


A) 12 Min Emom
1 - 25 Sec HS Hold
2 - 5-8 Strict T2B (no lats)
3 - 4 Lengths farmers carry (AHAP)


B) 20 Min AMRAP, In pairs, with only one person working at a time:
400m Run (run together)
20 Kettlebell Swings
20 Goblet Squats
20 Sit-ups


C) 
2mins Ball Upper back - Traps/Rear delts
2mins Couch (1m R/L)


Split Class into two and ALT


Saturday
Workout of the Day:

A) 5 min to establish max static handstand (or attempts!)


B) 30 Min AMRAP, in pairs:
10 Thrusters (50/35 40/27.5 30/20)
5 Pull Ups
10 Box Jumps (30/24)
Continuous 400m run (one person run, one AMRAPing)


Cave:
In Pairs: 3 Rounds
1 mins per station and 30 secs rest/transition between stations
Slam balls
Sand bear complex
Tyre flip (YGIG)
Sled pulls, in half squat
OH plate carry
Atlas squats


Weekly Conditioning:


Monday/Tuesday:
Complete 5 sets of “Barbara”:
Against a 3 minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between sets, and pick up the next set where you left off until completed 5 rounds


Thursday:
5 x 5min AMRAPS + 3mins Rest

1) 5 Down Ups + 5/5 single arm KB Swings (R)
2) 10 Press-ups + 200m Run
3) 8 KB Snatch + 16 Box Jumps
4) 3 Wall Climbs + 6 Pull Ups
5) 40 DUBS + 20 Russian Twists

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