Monday
Workout of the day:


A) 12min EMOM
1-4mins  5-8 C2B (pull-ups, 10 beat swings)
5-8mins  1 Length OH Walking Lunges  (40/30kg)
9-12mins   30-50 Double Unders

C2B & Dubs should be challenging consistent, chose a target rep and do all rounds to target
Beat Swings should all be from lats and abs, not just a leg swing!
Lunges, scale to front rack

B) ‘Diane’
21-15-9
Deadlift (100/70 80/55 60/40)
HSPU (Pike Press toes or knees on box)

C) Banded Hamstring Stretch
10x5sec On/5 Secs off, each leg


Tuesday
Workout of the Day:

A) Back Squat Test
20mins to establish a 1RM

B) 3 rounds for time of:
Run 400 Meters
15 Dumbbell Push Press (20/12.5 15/10 10/7.5)
15 Burpees

C) Pigeon Stretch 2mins per side (scale to box if discomfort)


Wednesday
Workout of the Day:

A) 10min Emom
5 Power Snatch (50/35 40/27 30/20)
Maintain weight throughout, aim for consistency

B) 10min AMRAP
6 T2B (T2KB)
12 Wall Balls
18 KB Swings (24/16 20/12 16/8)

C)Tabata - Russian Twists


Thursday
Workout of the Day:

A) Depth Jumps
4x5 Reps (<22” Drop)

B) Strict Press
15 mins to establish a 1RM

C) 6min AMRAP
5 Push Press (60% A)
10 Over Bar Burpees

D) 3x20 Ankle Drops (slow down/fast up)


Friday
Workout of the Day:


A) 4 Rounds of:
5-8 Strict pull ups
5-8 Strict Ring Dips
Scale to 3-5 Negatives

B) 10min AMRAP
8 Front Squats (60/42.5 50/35 40/27.5)
4 Hang Power Cleans
2 Wall Climbs

C) L Sit hang - 6x 10secs on 10 secs off


Saturday
Workout of the Day:

In 2/3s, Complete for Time:
60-50-40-30-20-10 Reps of:
Box Jump overs
STOH (50/35 40/27 30/20)
T2B (K2E)

Complete each movement sequentially in rounds of descending reps.
Split reps as wish with one person working at a time.


Cave:

3 Rounds
1 mins per station, 2 people per station
30 secs rest/transition between stations

Slam ball Slams
Farmers Carry
Tyre flip (YGIG)
Sled pulls, in half squat
Goblet Squats
OH plate carry 


Weekly Conditioning:
Tuesday:

A) Every minute, on the minute, for 40 minutes, alternate between:
1: 14/12 Calorie Row
2: 14 Step Down Box Jumps (24/20″)
3: 14 Dumbbell Thrusters (20/15kg)
4: Rest


Thursday:

Five sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jumps
Rest 60 seconds
60 seconds of Renegade Rows
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

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