Monday
Workout of the Day:

A) 12min EMOM
5-8 Kipping T2B (no knee bend/scoop)
5/5 KB RDL
5-8 Kipping Pull-Ups (no Hip-Pop)
30 DUBs

B) 12min AMRAP
10 Front Rack Lunges (40/27 30/20 20/15)
10 Push Press
200m Run

C) 4x5 Strict Toes to Bar (No Lats)


Tuesday
Workout of the Day:

A) 10min EMOM
2 Hang Squat Snatch
Increase weight if Form Good

B) 3 Rounds For Total Reps:
1min on 30 Sec off
Cal Row
Box Jumps
ALT DB Snatch (20/12.5 15/10 10/7.5)

C) Nordic Drops 3x5


Wednesday
Workout of the Day:

A) Front Squat 3x10 @ 50% 1RM

B) For Time:
6 Bar MU (Burpee Pull-up/Jumping)
6 Strict Press (50/35 40/27 30/20)
200m Run
12 C2B (Pull-Up/Ring Row)
12 Push Press
200m Run
18 Pull-ups (Jumping)
18 Push Jerks

C) Pigeon Stretch 90secs per side


Rowing WOD

3 Sub-max Profile 2ks

A
250m @ 2k Split +2
1500 @ 2k Split +10
250 @ 2k Split +2

Rest 5mins

B
250m @ 2k Split -2
1500 @ 2k Split +8
250 @ 2k Split -2

Rest 5mins

C
250m @ 2k Split -4
1500 @ 2k Split +8
250 @ 2k Split -4


Thursday
Workout of the Day:

A) 10min Emom
2 Push Jerks
From rack in pairs, stagger 30secs
Increasing weight if form good


B) 15 Min AMRAP
15 Power Snatch (50/35 40/27.5 30/20)
400m Run

C) Plank Tabata C/L/C/R x2


Friday
Workout of the Day:

A) 10mins to Build to a Heavy 3 Rep OHS

B) 12min AMRAP
18 KB Swings (24/16 20/12 16/8)
12 Box Jumps
6 C2B (Pull-Ups/Ring Rows)

C) Nordic Drops 3x5

 

Saturday
Workout of the Day:

"In Teams of 3, complete:
15 Rounds of:
20 Wall Balls
15 Dead Lift (90/65 70/47 50/35)
10 Burpees
5 Power Clean (60/42 50/35 40/27)

And:

3000m Row

Two Working + One Person Resting
 

Cave:

For Time:
200m Front Rack DB Carry 2x15/10
20 Push Press (40/30)
20 Back Squats (40/30)
200m Front Rack DB Carry 1x15/10
20 Push Press
20 Back Squats
200m Run
20 Push Press
20 Back Squats
200m Run
20 Push Press
20 Back Squats
200m Front Rack DB Carry 1x15/10
20 Push Press
20 Back Squats
200m Front Rack DB Carry 2x15/10

Small Group Sub DB with KB 16/12kg
 

Weekly Conditioning:
Monday/Tuesday:

A) 6min AMRAP
20 DUBS
10 Air Squats
5 Press-UP

Rest 3mins

B) 6min AMRAP
15 KB Swings
10 Box Jumps
5 Pull-Ups

Rest 3mins

C) 6min AMRAP
20 Wall Balls
10 KB SDHP
5 T2B

Rest 3min

D) 6min AMRAP
10 DB Thrusters
100m Run


Thursday:

AMRAP in 4 minutes
3 Power Cleans (60/42)
6 Push-Ups
9 Air Squats
12 Deadlift

Then Rest 2 Mins

Repeat 5 times, start where finished

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