Monday
Workout of the Day:


A) Back Squat 3x8 @ 75%

B) ‘Lola’
5 Rounds for Time:
30 DUBs
20 Knees to Elbows
10 HSPU (1 Abmatt/Pike Press)

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


Tuesday
Workout of the Day:

A) 12 EMOM
2 TGU (1R/1L)
6 T2B
8 KB RDL (4R/4L)"

B) In Pairs:
Buy-in 50 Push Press (42/30 30/22 20/15)
30 Cal Row + 10 Burpees
20 Cal Row + 15 Burpees
10 Cal Row + 20 Burpees
Cash Out 50 Sit-ups

Buy-in & Cash-out Completed between pair, row and burpee rounds completed by each members, B starts on the rower once A has completed burpees

C) Couch Stretch 90 sec each side


Wednesday
Workout of the Day:

A) Press 3x8 @75%

B) 12min AMRAP:
5 Pull-Ups
10 GTOH (50/35 40/27.5 30/20)
200m Run

C) Straddle stretch 30secs C/L/C/R/C


Rowing WOD

Set damper at 3

Interval        Distance    Intensity    SPM    Rest
1        750m        Mid        26    2min    
2        750m        Hard        26    2min
3        750m        Max        26    2min
4        750m        Mid        26    2min


Thursday
Workout of the Day:

A) 20min EMOM
5 Push Jerk (60/42 50/35 40/27)
10 KB Swings Russian (32/24 28/20 24/16)
5 Power Cleans
10 Goblet Squats

B) In 3s Row 3km, Change every 250m

C) Pigeon Stretch 90sec per side


Friday
Workout of the Day:

A) Tabata - DUBS

B) For Time
3-9-15-21-15-9-3
Deadlifts (90/65 80/55 70/45)
Box Jumps

C) Hamstring Stretch


Saturday
Workout of the Day:


Open 17.2

Additional WOD for 8am only:
'Baseline' x2
500 Meter Row (stagger start)
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

2mins Rest ((Note time for 'Baseline' score)

500 Meter Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Cave:

In Pairs: 
3 Rounds
1 mins per station & 30 secs rest/transition between stations

Slam ball GTOH
KB Dead lifts
Tyre flip (YGIG)
Sled pulls, in half squat
OH plate Walking lunges
Rope climbs (rope pull up from supine)


Weekly Conditioning:

Monday/Tuesday:

A) 3 min AMRAP
10 Air Squats
10 KB Swings (24/16)
 
Rest 3mins

B) 3 min AMRAP
5 Pull-Ups
10 Wall Balls

Rest 3mins

C) 3 min AMRAP
5/5 DB Snatch
10 Box Jumps

Rest 3mins

D) 3 min AMRAP
5 T2B
10 Burpees

Rest 3mins

E) For Time:
200m Run
100 DUBs
50 Abmat sit-up


Thursday:

A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 40/30 Row
2 - 20 Wall Balls + 2 Wall Climbs
3 – 200m Run + 20 Plate GTOH
4 – 20 Box Jumps + 15 Pull-ups

B) Tabata Abmatt situp

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