Monday
Workout of the Day:

A) 15mins to Build to a Heavy Split Jerk

B) Fight Gone Bad
3 Rounds, For Total Reps:
1 minute Wall Balls
1 minute Sumo Deadlift High-Pulls (35/25)
1 minute Box Jumps (20 in)
1 minute Push Press (35/25)
1 minute Row (Cals)
1 minute Rest

C) Tabata: Russian Twists


Tuesday
Workout of the Day:

A) Front Squats 3x5 @ 70%

B) For Time:
30 Hang power cleans (50/35 40/27.5 30/20)
15 Ring Dips (PB Dips/Banded)
15 Pull Ups (Banded)
20 Hang Power Cleans
10 Ring Dips
10 Pull Ups
10 Hang Power Cleans
5 Ring Dips
5 Pull Ups
Busy class half switch dips and pull ups

C) Nordic Drops 3x5


Wednesday
Workout of the Day:

A) 12min EMOM
5 Strict T2B
5R/5L Single Leg RDL (DB or KB)
5 Strict HSPU (1-2 Pike Box Walk around)

B) 12min AMRAP:
20 Wall Balls
15 KB Swings (24/16 20/12 16/8)
200m Run

C) Pigeon Stretch 90secs per side


Rowing WOD

A) 3 Sets of 5 Rounds 1:00 Min Work / 1:00 Min Rest
Set: 
Round 1: SPM 24
Round 2: SPM 26
Round 3: SPM 28
Round 4: SPM 28+ (Must be full length rowing)
Round 5: SPM Flat out full length rowing
5 Minute Rest


Thursday
Workout of the Day:

A) 8min EMOM Power Snatch Ladder
Add weight every minute, repeat weight if lift missed. 
Focus on consistent form
Score = heaviest lift

B) 3 RFT:
200m Run
3 Wall Climbs
6 Hang Power Snatch (50/35 40/27.5 30/20)
9 Bar-Facing Burpees

C) Strict T2B 4x5 (no lats)


Friday
Workout of the Day:

A) Super set 4 Rounds:
5 Strict Press @ 65%
5 Strict Pull Up

B) 12min AMRAP
8 Thrusters (40/30 30/20 20/15)
16 Box Jumps
32 Double Unders

Nordic Drops 3x5


Saturday
Workout of the Day:

A) 8min EMOM
20 Secs Handstand Practice
10 Hollow Rocks

B) AMRAP 30
In Pairs, YG/IG Rounds of:
30 Double unders
10 Wall balls
1 Bar MU (3 C2B/4 Pull-Ups/5 Ring Rows)


Cave:

In Teams of 3:
21-18-15-12-9-6-3
50m Sled Sprints (~10% BW)
Sandbag Bear Complex


Weekly Conditioning:
Monday/Tuesday:

AMRAP 4mins
5 T2B
10 Box Jumps

Rest 4mins

AMRAP 4mins
10 KB Swings
100m Run

Rest 4 mins

AMRAP 4mins
5 Pull-Ups
10 Wall Balls

Rest 4mins

AMRAP 4mins
5 Press-Ups
10 Goblet Squats

Rest 4mins 

AMRAP 4mins
10 Abmat sit ups
20 DUBS

Thursday:

In 9mins:
50 Wallballs
AMRAP:
5 Pull Ups (Ring Rows)
10 Press-up
15 Abmat situps

Rest 4mins

In 9mins:
100 DUBS (2x SU)
AMRAP
15 Goblet Squats
10 KB Swings
5 T2B

Rest 4mins

In 9mins:
20 Cal Row
AMRAP
10 Front Rack Lunges (40kg)
10 Push Press
10 Hollow Rocks

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