Monday
Workout of the Day:

A) Deadlift 5@50% 3@60% 2@70% 1@75% 1@80% 1@85% AMRAP@90% 

B) For Time:
21-15-9
Push Press (50/35 40/27.5 30/20)
Burpees Over Bar
T2B (K2E/K2H)

C) Partner straddle stretch 3x30secs


Tuesday
Workout of the Day:

A) 20min EMOM
20 Secs Top Pull-Up Hold
10 Pistols
20 Secs L Sit Support (Rings/Parallettes)
10 Hollow Rocks
20 Secs Handstand Hold

B) In 3s, For Time:
20 Sync Burpees
3k Row
20 Sync Burpees
*20 DB Walking Lunges after every row effort (20/12.5 15/10 10/7.5) 
(Only the person just off the rower to complete lunges)

C) Nordic Drops 3x5


Wednesday
Workout of the Day:

A) Power Snatch 8min EMOM x 2 @80% 

B) For Time:
30-20-10 Goblet Squats (32/24 28/20 24/16)
60-40-20 Double Unders
30-20-10 C2B (Pull-Ups/Ring Rows)
60-40-20 Double Unders

-Scale C2B/Pullups reps to 20-15-10 or 15-10-5
-Scale DU’s to 30-20-10 or 15-10-5 as needed. Singles 120-80-40"

C) Pigeon Stretch 90 Secs each Side


Rowing WOD
Warm-up
4min @ 24 SPM / Easy
4min EMOM 10 Sec @ +28 SPM

WOD
5 Rounds 3mins Rest Between
4 x 20 Secs @ 120 MAS 30 Secs Easy


Thursday
Workout of the Day:

A) Bench 5@50% 3@60% 2@70% 1@75% 1@80% 1@85% AMRAP@90% 

B) 10min AMRAP
15 KB Swings (24/16 20/12 16/8)
10 Goblet Lunge
5 HSPU

C) Bench Holds Back/Right/Left x 30secs on 15sec Trans YG/IG


Friday
Workout of the Day:

A) Power Clean 8min EMOM x 2 @80% 

B) For time:
100 Shoulder To Overhead (50/35 40/27.5 30/20)
*Every time you break your set you must do 5 Burpees Over Bar and 5 Box Jumps 30/24

C) 2mins Ball in Upper back
2mins Lat Stretch 


Saturday
Workout of the Day:

In Paris Complete 12 Rounds of:
10 Pull-ups
15 Thrusters
20 Box Jumps
*ALT movements, A does Pull-ups, the B Thrusters and A Box Jumps , followed by B Pull-ups...


Cave:
20-1 DB Push Press
100m Sandbag carry between rounds
 

Weekly Conditioning:
Monday/Tuesday:

A) 3 Rounds of:
3 Minute AMRAP: 
15 Burpees
15 Push-Press (40/30)
AMRAP Pull-Up/Rings Rows
*:90 rest between sets

5mins Rest

B) 3 Rounds of:
3 Minute AMRAP: 
20 Goblet Squats (24/16)
30 Double Unders
AMRAP T2B
*:90 rest between sets


Thursday:
3 Rounds of Each:

A) 3 min AMRAP + 1min Rest
10 BB Push Press (20/15)
10 Air Squats
 
Rest 5mins
 
B) 3min AMRAP + 1min Rest
5 Pull-ups
10 DB Thrusters

Rest 5mins

C) 3min AMRAP + 1min Rest
5 Burpees
10 KB Swings

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