Monday
Workout of the day:


A) 12Min EMOM
- 3x 2Beat Swings+1Pull-Up (scale to 10 BS if no pull ups)
- Left arm OH KB Walking Lunge 1 length
- 20 Sec Hollow Hold
- Right arm OH KB Walking Lunge 1 length

B) Open Workout 11.2
15min AMRAP
9 Deadlifts (70/45 60/40 50/35
12 Pushups (Hand Release)
15 Box Jumps

C) L Hang Hold
6x 15 secs on + 15 secs off
Scale to 1 or 2 knees bent


Tuesday
Workout of the Day:

A) E3MOM x 4 sets: 5 Back Squats at 75% of your 1RM
In full class: 3 per rack and stagger to every min

B) For Time:
12-9-6-3-6-9-12
T2B & Burpees
400m Run buy-in and cash out

C) Swimmers 2 rounds
15 secs on 10 off
4 movements


Wednesday
Workout of the Day:

A) 10mins to establish max Handstand walks
Scale: Partner holds or walking with partner support
When supported focus on stacking shoulders, hips and Toes

B) For time:
30 Power Cleans (50/35 40/27.5 30/20)
30 Push-ups
20 Hang Squat Cleans
20 Ring Dips (PB or Between Boxes)
10 Thrusters
10 Burpee Pull-ups (jumping)

C) Spend 2mins on each
Rolling Quads
Ball in Upper Back


Thursday
Workout of the Day:

A) Hang Power Snatch + Overhead squat
Every 90s x 8 working sets:
Start at a light/moderate weight and build to a heavy set

B) 10min AMRAP:
15 Wall Balls
10 KB Swings
5 Pull Ups (Ring Rows)

C) Cuban Rotations 3x10 (Weighted)


Friday
Workout of the Day:

A) 4 Rounds NFT:
5-8 Kipping Ring dips
10-12 Pistols

B) For Time:
15-12-9-6-3 Front Squats (70/45 60/40 50/35)
2 Wall Climbs each round (10 total)

C) Straddle Stretch 30secs:
Centre/Right/Left/Centre


Saturday
Workout of the Day:


In Teams of 3-4
For time:
600m Row
100 Hand-release press ups,
600m Row
100 Dumbell clusters (20/12.5kg)
600m Row
100 Burpee over the box jumps (20inch)
600m Row
100 Wall balls (9/7kg)


Cave:

A) 10mins to establish max Bear Complex

B) 3 Rounds, 1min Per Station + 30 Sec Trans, in pairs:
Sand bag carry
Slm Ball Ground to over shoulder
Seated Sled Pull
Tyre Flips (YG/IG)
Goblet Squats


Weekly Conditioning:
Monday/Tuesday:

On A Running Clock Complete:

0-5mins AMRAP:
20 Double Unders
10 Air Squats

5-8 Rest

8-13mins AMRAP:
5 Hand Release Press-Ups
10 Box Jumps

13-16 Rest 

16-21mins AMRAP: 
6 Pull-ups
9 DB Thrusters

21-24 Rest 

24-29Mins AMRAP: 
10 KB Snatch
10 Down Ups

29-32 Rest

32min
75 Sit-ups
400m Run

Thursday:

A) 6 Min AMRAP
5 Down Ups
10 Air Squats
20 Double Unders

Rest 3mins

B) EMOM 20mins
12 (10) Cal Row
12 DB Push Press
12 KB Swings
12 Goblet Squats

Rest 3mins

6mins AMRAP
10 Hand release Press up
5 T2B
100m Run

 

 

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