Monday
Workout of the Day:

A) For Time, In Pairs:
200 Wall balls
600m OH Plate Carry (25/15 20/15 15/10)
150 Press-ups
600m OH Plate Carry (25/15 20/15 15/10)
*5 Synchro Burpees per plate exchange after each 600m, completed in the gym


Tuesday
Workout of the Day:

A) Back Squat  1x1 @ 70%, 1x1 @ 77.5%, 4 x 3 @ 82.5%, 
1xAMRAP @ 82.5% (1-2reps in the tank every set)

B) For Time:
21-15-9
Strict Pull-Ups (Reduced Reps/Ring Rows)
Seated DB Press (20/12.5 15/10 10/7.5)
100m Run
*Should not be able to go unbroken on pulls & press (hard scaling option)

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


Wednesday
Workout of the Day:

A) 12min EMOM
20sec Free standing HS Hold (Wall/Wall Climb Hold)
2 Beat Swings+2 Pull-Ups (no hip pop) +2 T2B (5 BS + 1 PU/ 10 BS)
10 Wall Squats (to med ball +/-plates)

B) 12min AMRAP
10 Deadlifts (70/50 60/42.5 50/35)
10 Hand Release Press-Ups (knees)
10 Box Step-Ups

C) Russian Twist 15secs on 10secs off x8


Rowing WOD
Warm-up
4mins Easy + 4mins with 10 Hard Strokes EMOM

WOD
3 Rounds 5mins Rest Between
8 x 20 Secs @ 115MAS 30 Secs Easy

 

Thursday
Workout of the Day:

A) Power Snatch 9min EMOM x 3 @70% 

B) 10min AMRAP
12 Box Jumps
10 DB Snatch
8 T2B 

C) Supine Wall Squat 90 Secs


Friday
Workout of the Day:

A) Press  1x1 @ 70%, 1x1 @ 77.5%, 4 x 3 @ 82.5%, 
1xAMRAP @ 82.5% (1-2reps in the tank every set)

B) For Time, 5 Rounds:
9 Front Squats (60/42.5 50/35 40/27.5)
6 Push Jerks
100m Run

C) Couch Stretch 90secs per side


Saturday
Workout of the Day:

"In Teams of 3, complete:
15 Rounds of:
10 Wall Balls
10 Burpees
10 Power Clean (60/42 50/35 40/27)
And:
3000m Row

Two Working + One Person Resting 


Cave:
In 3s
24-21-18-15-12-9-6-3
Deadlifts (~BW)
Sandbag Bear Complex
*3 Prowler Sprints  (~10% BW) between rounds


Weekly Conditioning:
Tuesday:

A - AMRAP 4 mins
10 DB Push Press (20/15)
15 Box Jumps

 Rest 2mins

B - AMRAP 4mins
5 Pull-UPs
10 Goblet Squats (24/16)

Rest 2mins

C - AMRAP 4mins
5 HSPU (1 Wall Climb)
200m Run

Rest 5mins - Repeat A to C


Thursday:
In 3s, 3 Rounds for Time
500m Row
100m Farmers Carry
400m Run
100m Waiters Carry (50m R/L)

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