Monday
Workout of the Day:

A) Back Squat
2x2 @ 95%

B) Plyometrics
3x 1 Length Two foot hops
2x 1 Length jumping split squats

C) Five Rounds For Time: 
20 DB Snatch (20/12.5 15/10 10/7.5)
10 Pull-Ups (Jumping)

D) Tabata - Russian Twist


Tuesday
Workout of the Day:

A) 12min EMOM, ALT:
4-6 HSPU (ab-mat / 2 Wall Climbs)
8-10 T2B (4-5 Strict or 8-10 V-ups)
5 SL KB RDL

B) 12min AMRAP
10 Front Rack Lunges
10 Push Press (50/35 40/27 30/20)
200m Run

C) Straddle Stretch 30s C/L/R/C


Wednesday
Workout of the Day:


A) Every 90 Secs for 10 Rounds:
1 Hang Snatch + 1 Power Snatch
Increasing weight if successful lifts with good form"


B) 8min AMRAP
9 OHS (40/27 30/20 20/15)
6 Burpees Over Bar
3 Bar MU (Jumping MU/5xPull-up + Press-up)"

C) Pigeon Stretch 90sec per side


Thursday
Workout of the Day:

A) Strict Press
2x2 @ 95%

Plyometrics
3x 5 Depth Jumps (complete during press warm-up)
3x 10 Split Squat Jumps (after press working sets)

B) 12 min
Ladder 2-4-6-8.....
Squat Clean (60/42 50/35 40/27)
Press-up
T2B

C) Couch Stretch 90s per side


Friday
Workout of the Day:

A) 12min EMOM
1-4mins 30-50 Double Unders
5-8mins  5-8 C2B
8-12mins  5-8 Ring Dips

B) 3 Rounds For Total Reps:
1min on 30 Sec off
Cal Row
Burpee Box Jumps
KB Swings (24/16 20/12 16/8)

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


Saturday
Workout of the Day:


FG2K
Team WOD 2/3s
Rotate through Fight Gone Bad WOD until reach a score of 2000
1 minute at each station:
Push press (35/25kg)
Row
Sumo deadlift high pull
Box jumps
Wall ball
REST

One person working at a time, swap at any point to complete a round.
Continue through circuit until 2000 points (reps+cals). Score is number of rounds needed to reach 2K pts.


Cave:

A) 10min build to a heavy 3 Rep Bench

B) In Pairs YG/IG
2min per station
3 Rounds

1 - 5 Thick Grip GTOH
2 - 1 Rope Climb/sandbag drag (1 length)
3 - 1 Tyre Flip
4 - 4 lengths OH Plate Carry or 50m (20/15kg)
5 - 1 Atlas Stone Lift
6 - 5 Slams


Weekly Conditioning:
Monday/Tuesday:

Running Clock:

0-3 mins
10 Air Squats
10 KB Russian Swings (32/24)
 
Rest 3-6mins

6-10 mins
5 Pull-Ups
5 Thrusters (40/30kg)

Rest 10-14mins

14-18 mins
10 Push Press (40/30kg)
10 Box Jumps

Rest 18-22 mins

22-26mins
5 T2B
10 Burpees

Rest 26-30mins

30 mins
400m Run
40 Wall Balls
40 Abmat Situps
 

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) Tabata ALT Plank C/R/C/L

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