Monday
Workout of the Day:

A) Power Snatch - 15mins to work to a heavy single
(limit dropping unitl nearing max)
 
B0 B) 4 Rounds For Time:
10 Deadlift (90/60 80/50 70/40
20 Wall Ball
 
C) Pigeon stretch 60 secs each side
 
 
Tuesday
Workout of the Day:

A) Back Squat 5x5@70% + 1xAMRAP@70% 
Weighted Ring Dip 5-5-5 (Ring Dips/Assisted)
 
B) 8min AMRAP
8 Pull-Ups (Reduce reps >4/Ring Rows)
6 Push Jerks (50/35 40/27.5 30/20)
100m Run
 
C) 2mins Supine Squat
 
 
Wednesday
Workout of the Day:

A) 10mins Walking Handstand Practice
 
B) 20 min AMRAP
100m Run
10 KB Swings 24/16 20/12 16/8
15 Unbroken wall balls 20/14
 
C) Couch Stretch 60secs each side
 
 
Rowing WOD
3 Sets of 5 Rounds 1:00 Min Work / 1:00 Min Rest
Set: 
Round 1: SPM 24
Round 2: SPM 26
Round 3: SPM 28
Round 4: SPM 28+ (Must be full length rowing)
Round 5: SPM Flat out full length rowing
5 Minute Rest
 
Row for max meters at specified SPM. Set rower for 1min on 1min off and recall workout for total meters.
 
 
Thursday
Workout of the Day:

A) Power Clean - 15mins to work to a heavy single
 
B) 3 Rounds 45 Secs on 15 off
For Reps:
- Cal Row
- Box Jumps
- Abmat situps
- Rest
 
C) 2 mins ball in Glute
2 mins Hamstring Stretch
 
 
Friday
Workout of the Day:

A) Press 5x5@70% + 1xAMRAP@70% 
Strict MU (weighted if possible) 3-3-3 (Feet on Box/Rope Pull-Ups)
 
B) 5 Rounds for Time:
8 Goblet Squats (32/24 28/20 24/16)
8 Russian KB Swings
24 Double Unders
 
C) L Sit hang - 6x 10secs on 10 secs off
 

Saturday
Workout of the Day:

For Time:
1-10 Ground to Overhead (70/50 60/42 50/35)
*1 Round of Cindy between rounds
 
 
Cave:
For Time:
20-1 Burpees
*2x50m between each round, ALT between Farmers Carry and SandBag Bear Carry
 
 
Weekly Conditioning:
Monday/Tuesday:
6min AMRAP
20 DUBS
10 Air Squats
5 Press-ups
 
Rest 4mins
 
6min AMRAP
15 KB Swings
10 Box Jumps
5 Pull-Ups
 
Rest 4mins
 
6min AMRAP
20 Wall Balls
10 KB SDHP
5 T2B
 
Rest 4min
 
6min AMRAP
10 DB Thrusters
100m Run
 
 
Thursday:
3min AMRAPS, 4 Rounds of each ALT
A)
8 Burpees
6 KD SDHL (32/24)
3 min rest
 
B)
8 Wall Balls
6 Pull-Ups

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