Monday
Workout of the Day:

A)
Deadlift 5x5@70% + 1xAMRAP@70% 
Push Jerk 5x3 @ 60% (From rack, ~60secs rest, for speed and form)
 
B) 8min AMRAP
20 Goblet Squats (24/16 20/12 16/8)
10 Push-Ups
30 DUBs
 
C) 2mins Straddle Stretch
 

Tuesday
Workout of the Day:

A) 12min EMOM
8 Ring Beat Swings (Bar)
5/5 Pistols
5x1 Push-Ups to Plates (Explosive, start from stationary bottom position)
 
B) 20min AMRAP:
200m Run
16 ALT DB Snatch (20/12.5 15/10 10/7.5)
8 C2B (Pull ups/Ring Rows)
 
C) 2mins Ball in Upper back
 
 
Wednesday
Workout of the Day:

A) Power Clean 12min EMOM x 3 @60% 
 
B) 12min AMRAP
12 KB Right Front Rack Walking Lunges (20/12 16/8 12/5DB)
6 T2B (T2KB)
12 KB Left Front Rack Walking Lunges
6 HSPU (Pike Press)
 
C) Hollow Hold 6x15secs on 10sces off
 

Rowing WOD
3 Sub-max Profile 1500m, 7mins Rest Between
 
A
250m @ 2k Split +2
1000 @ 2k Split +10
250 @ 2k Split +2
 
B
250m @ 2k Split -2
1000 @ 2k Split +8
250 @ 2k Split -2
 
C
250m @ 2k Split -4
1000 @ 2k Split +8
250 @ 2k Split -4
 
 
Thursday
Workout of the Day:

A) 
Close Grip (shoulder width) Bench Press 5x5@70% + 1xAMRAP@70% 
Speed Front Squat 5x3 @ 60% (Speed out the bottom of the squat, max force with good form, ~60secs rest)
 
B) 8min AMRAP
10 DB Push Press (20/12.5 15/10 10/7.5)
10 Box Jumps
*5 Burpees on each Minute, start with burpees
 
C) Nordic Drops 3x5

 
Friday
Workout of the Day:

A) Power Snatch 12min EMOM x 3 @60% 
 
B) Partner WOD, Split reps however.
21-15-9
Thrusters (50/35 40/27 30/20)
Ring MU  (Bar/C2B/Pull-Ups)
*Select a pull that’s hard for you (shouldn’t be something you can rep out)
 
C) Pigeon Stretch 90 Secs each Side
 

Saturday
Workout of the Day:

5 Rounds for time:
400m run
15 DB hang power clean (20/12.5 15/10 10/7.5)*
15 DB Shoulder to overhead
15 burpees
1 min rest
 
*Sub in 22 & 17kg DB if not enough weights & drop reps so same load lifted (14 & 11 reps)
 
 
Cave:
In 3s:
5k Row
300 Slam Ball GTS
200 2xKB Front Rack Squats (16/12)
100 BB STOH (50/35)
*2 People working, one resting
 
 
Weekly Conditioning:
Monday/Tuesday:

A) 3 Rounds , In 3 Mins:
Row 500m
Max Wall Ball
2 min rest repeat
 
5 min Rest
 
B) 3 Rounds
In 3 Mins:
Run 300m
Max Burpees
2min Rest
 
*Split Class on 3xA & 3xB
 
C) 8x15secs on 10 secs off Hollow Hold
 
 
Thursday:
A) On a running clock:
Min 0-10
30 burpees
30 thrusters 40/30
20 burpees
20 thrusters
10 burpees
10 thrusters
 
Min 10-20
50 DU (3xSU)
30 KB Swings 32/24kg
50 DU
20 KB Swings
50 DU
10 KB Swings
 
Rest 5mins
 
B) B In 3s Complete:
3k row
300 Abmat sit ups

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