Monday
Workout of the Day:

A) Bent Over Row (Supinated) 4x8 @70%
Strict Pull-Ups 40 Reps (assisted)

B) 6 Rounds for Time:
6 Front Squats (60/42 50/35 40/27.5)
6 Over Bar Burpees
100m Run

C) Nordic 3x30s Holds (YG/IG)


Tuesday
Workout of the Day:

A) Strict Press 4x8 @70%
Lateral DB Fly 4x10

B) Three Rounds for Time:
30 Box Jumps
25 Hand Release Press-Ups
20 T2B (T2KB)

C) Tabata ALT: Hollow Hold & Arch Hold


Wednesday
Workout of the Day:

A) 8min EMOM Power Clean Ladder
Add weight every minute, repeat weight if lift missed. 
Focus on consistent form
Score = max lift

B) 15min AMRAP
200m Run
20 KB Swings (24/16 20/12 16/8)
2R+2L TGUs

C) Pigeon Stretch 90secs per side


Rowing WOD
Warm-Up
10mins Steady
10 Stroke sprints on 6,7,8 & 9th minute

5mins Rest

2km Test

5mins Rest

10min Recovery Row


Thursday
Workout of the Day:

A) Back Squat 4x10 @70%
Bulgarian Split Squat 3x10 (each leg, raised 6inch)

B) 8min AMRAP
12 ALT DB Snatch (20/12.5 15/10 12.5/7.5)
6 C2B (Pull-ups/Ring Rows)

C) Nordic 3x30s Holds (YG/IG)


Friday
Workout of the Day:

A) Bench 4x8 @ 70%
Chest Fly 4x10

B) For Time, 21-15-9:
Sumo DL (90/60 75/50 50/35)
DB Strict Press (20/12.5 15/10 12,5/7.5)

C) Partner Straddle Stretch 3x30s


Saturday
Workout of the Day:

A) 8min EMOM
2 Pull-Ups + 2 T2B (Upscale +Bar MU)
1 length HS Walk (20 secs Partner HS Hold/Wall HS/2 Wall Climbs)


B) 20min Time Cap, In Pairs Complete:
60 Deadlifts (60/40)
30 Burpees
60 Front Squats (60/40)
30 Burpees
60 Push Press (60/40)
30 Burpees
AMRAP (in remaining time)
Clean & Jerk (60/40)
 

Cave:

In Teams of 2:

300 Cal Row
3min Rest
200 Wall Balls
3min Rest
100 Burpees

Running clock and one person working at a time


Weekly Conditioning:

Monday/Tuesday:

A) 12min EMOM
10/8 Cal Row
12 BB Push Press
30 DUBs
12 Box Jumps 

5 Min Rest

B) 10 Minute AMRAP
10 KB Swings
10 Jumping Lunges (5/5)
50 Double Unders

5 Min Rest

C) 10 Minute AMRAP
10 Burpees
10 Air Squats
10 Sit ups

Thursday:

AMRAP 5mins
50 Wall Balls
Then AMRAP:
10 Box Jumps
10 T2B

Rest 5 Mins

AMRAP 5mins
40 Wall Balls
Then AMRAP:
10 KB Swings
10 Goblet Squats

Rest 5 mins

AMRAP 5mins
30 Wall Balls
Then AMRAP:
10 Pull-Ups
10 DUBS

Rest 5

AMRAP 5mins
20 Wall Balls
Then AMRAP:
10 Press-Ups
100m Run

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