Monday
Workout of the day:

A) Back Squat
3x8@70%

B) Plyometrics
Split Squats
Walking 3x 1 lengths (KB to Racks)
Standing 2x10

C) 8min AMRAP
12 KB Swings
9 KB Clusters
6 HSPU (one abmat or Pike Press)

D) Pigeon Stretch 2mins per side (scale to on a box)


Tuesday
Workout of the Day:

A) 8min Emom ALT
2-3 Ring MU (5 Burpee Pull-Ups/Jumping Pull-ups)
5/5 Front Rack Reverse Lunges (50/35 40/27 30/20)

B) For time:
10 Power Snatch (60/40 50/)
50 Double-Unders
8 Power Snatch
40 Double-Unders
6 Power Snatch
30 Double-Unders
4 Power Snatch
20 Double-Unders
2 Power Snatch
10 Double-Unders

(triple singles)

C) ALT Hollow Hold & Arch Hold - 8x 15 Secs on 10 Secs


Wednesday
Workout of the Day:

A) 10 min Emom
5 Power Clean (55/40 4

B) 8min Ladder
3,6,9,12.....
OH Squat (50/35 40/27 30/20)
Pull-Ups
(Scale to front rack)

C) 2 mins ball in Traps/Rhomboids
2 mins roller on Lats


Thursday
Workout of the Day:

A) Depth Jumps 5x5 @ 24” 
(do with Strict Press Warm Up sets)

B) Strict Press
3x8@70%

C) 15min AMRAP
20 Wall Balls
10 T2B (K2E)
200m Run

D) 3x20 Ankle Drops
 

Friday
Workout of the Day:

A) 12min EMOM
1-4mins - 5-10 Pull-Ups (20 sec chin-up hold)
5-8mins - 5 Thrusters (50/35 40/30 30/25)
9-12mins - 5-10 HSPU (2-3 Wall Climbs)

B) 3 Rounds For Total Reps:
1min on 30 Sec off
Cal Row
Box Jumps
ALT DB Snatch (20/12.5 15/10 10/7.5)

C) Straddle Stretch
30 Secs C/R/L/C 


Saturday
Workout of the Day:

“Filthy Hundred”
For Time, in 2/3s:
100 Box Jumps (24/20″)
100 Kettlebell Swings (24/16kg)
100 Knees to Elbows
100 Walking Lunges
100 Abmat Sit Ups
100 Wall Balls (9/7kg)
100 Burpees
100 Double Unders
One person working at a time – break up the work as needed


Cave:

A) Bench Pyramid
5-4-3-2-1-2-3-4-5
Increase weight as reps decrease

B) In Pairs ALT: 
2 Rounds 2min per station, 30secs off
5 KB Clusters
5 Tyre hammer hits
1 Rope Climb (sand bag pull)
1 Atlas GTS lift
5 Slam Balls


Weekly Conditioning:
Tuesday:

Running Clock:

0-3 mins AMRAP
10 Air Squats
10 KB Swings (24/16)
 
Rest 3-6mins

6-10 mins AMRAP
5 Pull-Ups
10 Wall Balls

Rest 10-14mins

14-18 mins AMRAP
5/5 DB Snatch
10 Box Jumps

Rest 18-22 mins

22-26mins AMRAP
5 T2B
10 Burpees

Rest 26-30mins

30 mins For Time:
100 Dubs
100 Abmat sit-ups


Thursday:

A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 40/30 Row
2 – 40 Double-Unders + 20 DB Push Press (20/12.5)
3 – Run 400 Meters
4 – 10 Pull-Ups + 20 Goblet Squats (24/16)

B) Tabata Russian Twists

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