Monday
Workout of the Day:

A) Back Squat
3x5 @ 85%

B) Plyometrics
3x 1 Length Two foot hops
2x 1 Length jumping split squats

C) 4 Rounds for Total Reps:
Push Press (40/27.5 30/20 20/15)
Cal Row
T2B (K2E/K2H)
45 secs on/15 secs off

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


Tuesday
Workout of the Day:

A) 9min Emom ALT:
5-8 Power Snatch T&G (50/35 40/27 30/20)
5-8 C2B (Pull-Ups/3 Negative Pull-ups)
5-8 Ring-Dips

B) 8 min AMRAP Ladder 2-4-6-8-10…
KB Snatches (28/20 24/16 20/12)
Box Jumps
1 KBS per arm, then 2 BJ, then 2 KBS per arm, then 4 BJ etc.

1 min after WOD B
3min AMREP Dubs

C) 2 mins ball in Traps/Rhomboids
2 mins Roll Lats
 

Wednesday
Workout of the Day:

A) 15mins To build to a 5 Reps DL (T&G)

B) 5 Rounds for Time:
12 DL (90/60 70/50 50/35)
9 Burpees over the bar
3 Bar MU (Jumping MU or 5 Jumping  Pull-up + 5 Press-ups)

C) 2 mins ball in Glute
2 mins Hamstring Stretch


Thursday
Workout of the Day:

A) Strict Press
3x5 @ 85%

B) Plyometrics
3x 5 Depth Jumps
3x 10 Split Squat Jumps

C) For time:
400 Meter Run buy-in and cash-out
Then 3 rounds of:
10 Goblet Squats (32/24 28/20 24/16)
10 KB Swings (Russian)
10 Pull-ups

D) 3x20 Ankle Drops


Friday
Workout of the Day:

A) 12min Emom:
1-3min 5-8 Thrusters (42/30 35/27 27/20)
4-7min 5-8 T2B (4-5 Strict or 8-10 V-ups)
8-12min 5-8 OHS


B) 8min AMRAP
10 Box Jumps
8 Power Cleans (50/35 40/27 30/20)
6 HSPU (ab-mat / 2 Wall Climbs)

C) 3x10 Cuban Rotations
 

Saturday
Workout of the Day:


In Peckham Complete 10 Rounds of:
10 T2B (T2KB)
20 Wall Balls
400m Run

ALT movements, A does T2B, the B Wall Balls and A Run, followed by B T2B and so on


Cave:
A) 10min to establish heavy sumo DL

B) 3 Rounds, 1min per station:
1 - Plate overhead lunges
2 - Sandbag drags
3 - Slam Balls
4 - Front Rack KB Squats (2KBs)
5 - Rest
3 per station, everyone rest 5th min

C) 3 Rounds AHAP:
100m Farmers Carry
100m Waiters Carry (50m R/50m L)


Weekly Conditioning:

Monday/Tuesday:

AMRAP 3 mins
20 DUBs
10 KB Swings (24/16)
 
Rest 3mins

12 min EMOM:
1 - 12/10 Cal Row
2 - 6 Pull-Ups + 6 Push Press
3 - 6 DB Front Squats + 1 Wall Climb

Rest 4mins

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

Rest 4 mins

For Time, complete in any order:
50 Wall Balls
50 Hollow Rocks

Thursday:

A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 40/30 Row
2 - 10 T2B + 16 KB Snatch
3 – 40 Double-Unders + 16 KB Swings (Russian)
4 – 10 Pull-Ups + 16 DB Thrusters

B) Tabata ALT: V-ups & Jumping Lunges

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