Monday
Workout of the day:

A) HSPU Re-test

B) Kipping Pull Up (NO hip-pop)
Scap Pulls
Slow Swing
Beat Swing
3BS+1PU


C) On a running clock complete:
3 Rds: 7 OHS + 7 Burpees over Bar
Rest 2mins
3 Rds: 7 Thrusters + 7 BOB
Rest 2mins
3 Rds: 7 P Clean/Push Jerk + 7 BOB
50/35 40/27.5 30/20 Same weight for all three movements


D) 2mins on each: Rolling Lats & Ball in Traps/Rhoms


Tuesday
Workout of the Day:


A) Superset for 3 Rounds (after squat warm-up sets)
- 8 Back Squats (~65%)
- 10 Scap Pulls with 3sec hold

B) 3 Rounds of 1 min per station for max reps, 1 min rest between rounds
KB Swings 24/16kg
Double Unders
Goblet Squats

C) 4X5 V Strict Toes to Bar
Scale to lines on floor, wall, ceiling...
Controlled no lats


Wednesday
Workout of the Day:


Prep - Wall Slides 2x10

A) Kipping HSPU Skills

B) Every 90s ALT for 4 Rounds:
1 - 5 KHSPU (2 Box Walk around)
2 - 5/5 KB SLRDL
Box walk around -Walk 90deg left then 180 right and back to centre

C) For Time:
21-15-9
Box Jumps
Pull Ups (Jumping)
DB Push Press (20/12.5 15/10 12.5/7.5)

D) Cuban Rotations 3x10 (Weighted)
 


Thursday
Workout of the Day:


A) Bench Press - in 15mins Work to a 3 Rep Max

B) Complete 5 rounds for total reps:
30s AMREP Push Jerk (60/42.5 50/35 40/25)
30s Rest
30s AMREP Toes to Bar
30s Rest

C) Plank Rotations: 20 secs on / 10 secs off x 3 rounds of each:
Side Plank Left
Side Plank Right
Front Plank

D) Couch 90 secs per leg

 
Friday
Workout of the Day:


A) 9Min EMOM
1 - 8-10 Beat Swings (active shoulders, controlled)
2 - 20-30 Sec Handstand Hold
3 - 5-8 Ring Dips (kipping)

B) 3 Rounds for Time:
30 Plate to OH (20/15 15/10kg)
30 Air Squats
400m Run

C) Roll Quads and Calves, 2 Mins on each


Saturday
Workout of the Day:


A) 16Min EMOM
1 - 12/10 Cal Row
2 - 5 Pull-ups 5 SDHL KB
3 - 30 Double Unders
4 - 5-8 T2B

B) Lifestyle Challenge WOD

6 Rounds of 60secs on & 60secs off:
12 Thrusters
AMREP Burpees over bar

Record burpees each round plus total

 

Cave:

A) 5-5-5-5 Zercher Squats

B) 30 min AMRAP - Steady pace
10 Sand Bag Bear Complexes
100m Farmers Carry
15 Wall Balls
100m Med Ball Run
20 SB Ground to over shoulder


Weekly Conditioning:
Monday/Tuesday:

 

5x5min AMRAPS with 3mins Rest
All-out short amraps, aim to match your first Cindy score


1 - ‘Cindy’ 5 Pull-ups, 10 Push Ups, 15 Air Squats (record score)
2 - 10 Box Jumps + 10 KB Swings
3 - 10 DB Push Press + 200m Run
4 - 10 OH Plate Lunges + 5 Burpees to plate
5 - ‘Cindy’ 


Thursday:


A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 40/30 Row
2 – 40 Double-Unders + 20 DB Push Press (20/12.5)
3 – Run 400 Meters
4 – 15 Toes to Bar + 20 KB Swings (24/16)

B) Tabata Russian Twists

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