Monday
Workout of the Day:

A) Deadlift 3@65%, 3@72.5%, 3x5@77.5 + 1xAMRAP@77.5% 
Push Jerk 5x3 @ 65% (From rack, ~60secs rest, for speed and form)

B) 8min AMRAP
9 Pull-Ups
12 Goblet Squats
100m Run

C) Pigeon stretch 60 secs each side


Tuesday
Workout of the Day:

A) 15min EMOM
2/3 Ring MU (Feet on Box/rope pull)
10 Hollow Rocks
20sec Handstand Hold

B) 15min AMRAP
6 T2B (K2H)
6 Push Press (50/35 40/30 30/20)
12 Box Jumps

C) 2mins Ball in Upper back


Wednesday
Workout of the Day:

A) Power Snatch 9min EMOM x 3 @70% 

B) 12min Ladder
5,10,15...
Wall Balls
Abmat situps
*20 DUBs between Rounds

C) Nordic Drops 3x5


Rowing WOD

Warm-up
10min steady row

5x200m hard 200m Easy

WOD
3x1000m all out
*6min Rests


Thursday
Workout of the Day:

A) Bench (close grip) 3@65%, 3@72.5%, 3x5@77.5 + 1xAMRAP@77.5% 
Speed Front Squat 5x3 @ 65% (~60secs rest)

B) 8min AMRAP
6 OHS (40/27 30/20 20/15)
6 Burpees Over Bar
6 C2B

C) Couch Stretch 90 secs per side

Friday
Workout of the Day:

A) Power Clean 9min EMOM x 3 @70% 

B) For time:
400 Meter Run buy-in and cash-out

Three rounds of:
12 KB Swings Russian (32/24 28/20 24/16)
10 HSPU
8 Goblet Squats

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


Saturday
Workout of the Day:

Partner WOD, split work as you want
*DB can never touch the floor, 200m row penalty
100 DB Thruster (20/12.5 15/10 12.5/7.5)
100 Box Jumps 30/24
100 DB Lunges – Hold any way you wish
100 Wall Ball
100 DB Push Press
100 Burpees
800m (run together… with DB)


Cave:
In Pairs
EMOM ALT:
Max Cal Row
12 KB Swings 24/16
*Until 500/400 Cal (250/200 Cal if singles)


Weekly Conditioning:
Monday/Tuesday:

A) - AMRAP 5 mins
10 DB Push Press (20/15)
15 Box Jumps

 Rest 3mins

B) AMRAP 5mins
5 Pull-UPs
10 Goblet Squats (24/16)

Rest 3mins

C) AMRAP 5mins
5 HSPU (1 Wall Climb)
200m Run

Rest 3mins

D) AMRAP 5mins
5 T2B
10 Wall Balls

Rest 3mins

E) AMRAP 5mins
10 KB Swings (24/16)
25 DUBS


Thursday:
A) AMRAP 3 mins
20 DUBs
10 KB Swings (24/16)
 
Rest 3mins

B) 12 min EMOM:
1 - 12/10 Cal Row
2 - 6 Pull-Ups + 6 Push Press (BB 40/30)
3 - 6 DB Front Squats + 1 Wall Climb

Rest 4mins

C) 12 min EMOM:
1 - 12 Burpees
2 - 6 T2B + 6 Box Jumps 30/24
3 - 6 Press-ups + 6 DB Thrusters

Rest 4 mins

D) In Teams of 3: 
12x200m Row Relay

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