Monday
Workout of the Day:

A) Accessory 12min EMOM
10 Lateral Wall Slams (5R/5L)
Swimmers 10 of each: Raises+BStroke+FCrawl
10 SL KB RDLs (5R/5L)

B) Power Repeatability Test
Complete for total reps combined: (Reps + Cal)

1 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
20s Rest
2 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
— 2:20s Rest —
5 - 40s Row (Cals)
20s Rest
6 - 40s Row (Cals)
— 2:20s Rest —
9 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
20s Rest
10 - 40s Burpee w/ 2 hand pull-up bar touch (6″)
— 2:20s Rest —
13 - 40s Row (Cals)
20s Rest
14 - 40s Row (Cals)

Do not re-set rower between the 2 x 40s intervals.
Coaches, set clock intervals to 40s work / 20s rest repeated (rest period = 2 Rounds)."

C) Pigeon Stretch 60 Secs each side


Tuesday
Workout of the Day:

A) Super set 3 Rounds:
8 Push Press @ 65%
5-8 Strict Pull-ups (Rope Pulls)

B) 25 min AMRAP
200m single arm KB farmers walk, switch hands at 100m 24/16kg
20 Front Rack DB Lunges (20/12.5 15/10 10/7.5)
20 abmat sit-ups"

C) Couch Stretch 90 secs each side


Wednesday
Workout of the Day:

A) Accessory 12min EMOM
10 Landmines (ALT R+L)
10 Cuban Rotations
10 Weighted Step-Ups

B) 15min AMRAP Pairs YG/IG Each Movement
7 Wall Balls
7 Power Cleans (50/35 40/27.5 30/20)
7 Burpees over Bar
*A does PC then B does PC, A Burpees then B...

C) Accumulate 35 Ab roll-outs


Rowing WOD
Session 1 - 2K Target
2 Rounds:
10x200m @ Target 2K Pace W/ 20sec Rest
3mins between rounds


Thursday
Workout of the Day:

A) Front Squat 3x8 @ 65%

B) 20min AMRAP
20 Box Step-Ups
15 KB Swings
10 Pull-Ups
100m Run

C) Strict T2B 4x5 (no lats)


Friday
Workout of the Day:

A) 7min EMOM
2 High Hang Power Snatch
*Increase weight if form good"

B) Alt EMOM for 20 Minutes: 1) Cal Row (21/15  18/12 15/10)
2) 100m Run
3) 3 Wall Climbs
4) 1mins Rest"

C) Partner Straddle Stretch 3x30Secs


Saturday
Workout of the Day:

20min AMRAP
25 Deadlifts (60/42.5 50/35 40/27.5)
25 Double-Unders (3xSU)
20 Front Squats
20 Toes-to-Bar (Active Swings/T2KB)
15 Burpees
15 C2B (Pull-ups/Banded)
10 Power Cleans
10 Push Jerks
5 Power Snatch
5 Muscle ups (5 Pull Ups + 5 Ring Dips/5 Banded + 5 Press-ups) 

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:
Monday/Tuesday:

4 Rounds
15 Box Jumps
30 DUBs
15 KBS 24/16
- 4 min rest
3 Rounds
15 Box Jumps
30 DUBs
15 KBS 24/16
- 3 min rest
2 Rounds
15 Box Jumps
30 DUBs
15 KBS 24/16

*Self Time Rest Periods


Thursday:
Alt EMOM for 8 minutes
10/8 Cal Row
10 Burpees

AMRAP for 10 minutes
35 Double Under
10 DB Snatch 20/12.5

Alt EMOM for 10 minutes:
3 Wall Climbs
6 T2B + 6 Press-ups

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