Monday
Workout of the Day:


Murph

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

All with a weight vest (20/14 lb)
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run.

Scaling option:
Rx light - No Vest
Scale Reps 75% or 50%, or split with partner (full runs) 
Scale movements, banded/jumping pull-ups & knee press-ups


Tuesday
Workout of the Day:

A) Bent Over Row (Supinated) 4x8 @70%

B) In 3s:
Complete 3 rounds each of:

500m Row
300m Run
100m Farmers Carry

One athlete per movement. Progress to next movement when all 3 athletes have finished their movement.
i.e A does not progress from row to run until B & C have finished run and carry.
Aim for steady 2-2:30min per movement (~20-25mins)

C) Couch Stretch 90 secs per side


Wednesday
Workout of the Day:

A) Strict Press 4x6-8 @70%
Lateral DB Fly 3x8

B) 12min AMRAP
6 T2B (K2horizontal)
12 Box Jumps
24 DUBS

C) Pigeon Stretch 90secs per side


Rowing WOD
VO2 Max intervals
5 x 3mins hard (30-34 SPM) + 3mins Easy (20 SPM)

30-34 is approx your 2k row pace


Thursday
Workout of the Day:

A) Back Squat 4x8-10 @70%
Weighted Box Step-Ups 3x8 Each leg (no hinging)

B) 3 RFT:
9 Pull-Ups (Reduced Reps >4/Chin-ups/Ring Rows)
15 Burpees
21 KB Swings (24/16 20/12 16/8)

C) Nordic 3x30s Holds (YG/IG)

Friday
Workout of the Day:

A) Bench 4x6-8 @ 70%
Ring Dips 3x8

B) 12min AMRAP
15 Wall Balls
10 Deadlifts (80/55 70/47.5 60/40)
5 HSPU (Pike Press)

C) Partner Straddle Stretch 3x30secs YG/IG


Saturday
Workout of the Day:

30 min AMRAP, In Pairs:
10 GTOH (60/42 50/35 40/27.5)
20 Pull-Ups (Banded/Ring rows)
30 KB Swings (24/16 20/12 16/8)
400m Run

Split reps both run


Cave:

In Pairs, one person working at a time, complete for time:
100-80-60-40-20
Slam Ball Ground to over Shoulder (20/15kg)
Cal Row


Weekly Conditioning:
Monday/Tuesday:

5 Rounds 5mins:
200m Run
Amrap:
5 Pull-Ups
10 Press-ups
15 Air Squats

4min Rest Between Rounds


Thursday:
A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 40/30 Row
2 - 20 Wall Balls + 15 T2B
3 – 40 Double-Unders + 20 Goblet Squats
4 – 20 Box Jumps + 15 Pull-ups

B) Bench Holds 30secs back/Left/Right YG/IG

Comment