Monday
Workout of the Day:


A) Bent Over Row (Supinated) 4x8 @60%
Strict Pull-Ups 40 Reps (assisted)

B) For Time:
400m Run
30 Squat Cleans (60/42 50/35 40/27)
400m Run
*Clean at approx 50-60% Front squat 1RM

C) Nordics 2x5


Tuesday
Workout of the Day:

A) Strict Press 4x8 @60%
Lateral DB Fly 4x10

B) 4 Rounds for Time:
10 Strict Ring Dips
10 Pull-ups (any style)
10 Box Jumps

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


Wednesday
Workout of the Day:

A) 8min Emom
1 High Hand Snatch + 1 Snatch Balance @50%

B) 20min AMRAP
12 KB Swings (24/16 20/12 16/8)
6 T2B
4 TGU

C) Pigeon Stretch 90secs per side

Rowing WOD

4 Rounds:
2mins @ 5k Pace + 1min @ 2k Pace
Rest 5mins
Repeat


Thursday
Workout of the Day:

A) Back Squat 4x10
Bulgarian Split Squat 4x10 (each leg, raised 6inch)

B) 12min AMRAP
20 Deadlifts (100/70 80/55 60/42)
50 Double Unders (2xSU)

C) Partners Straddle stretch 3x30secs


Friday
Workout of the Day:

A) Bench 4x8 @ 60%
Chest Fly 4x10

B) Every 2mins for 5 Rounds ALT:
500/400m Row
15 Push Press (50/35 40/27 30/20)
*20mins in total, complete in pairs

C) Couch Stretch 90secs per side


Saturday
Workout of the Day:

A) ‘Peak Power Test’
Max power output on the rower in 7 strokes (2 warm-up 5max effort)
2min Warm-Up
Test
Rest 2mins
Re-Test

B) Beastmode 24

For Time (with a Partner)
50 Walking Lunges
40 Pull-Ups
100 Box Jumps (20 in)
40 Double-Unders
50 Ring Dips
40 Knees-to-Elbows
60 Kettlebell Swings (24/16)
60 Sit-Ups
40 Dumbbell Hang Squat Cleans (15/10)
50 Back Extensions
60 Wall Ball Shots
6 Rope Climbs
One partner works while the other rests. Box jump height is the same for men and women.


Cave:

A) 10min to establish triple Zercher Squat

B) 2 Rounds, 1min per station 15secs Transition

1 - KB Cluster
2 - Hammer Tyre Hits
3 - Slam balls Ground to over shoulder
4 - Goblet Squats
5 - Sled pulls (Half Squat)
6 - lunges OH w/ plate
7 - Rest 

2 Per station, stagger start, all rest same minute

Weekly Conditioning:
Monday/Tuesday:

For Time:
15-12-9
Burpee Box Jump Overs
KB Swing 16/12

3 min Rest

For Time:
12-9-6
Burpee Box Jump Overs
KB Swing 24/16

3 min rest

For Time:
9-6-3
Burpee Box Jump Overs
KB Swings 32/20kg

Thursday:

8 Minute AMRAP
10 KB Cleans
25 Double Unders

-4 Minutes Rest

8 Minute AMRAP
10 Burpee Box Jumps
10 KB Swings

-4 Minutes Rest


12 Minutes MAX Calories Row (3s)

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