Monday
Workout of the Day:

A) Bent Over Row (Supinated) 4x6-8 @75%
Strict Hollow Body Pull-Ups 30 Reps (foot assisted)

B 4 RFT:
10 Goblet Squats (32/24 28/20 24/16)
10 DB Snatch (20/12.5 15/10 12.5/7.5)
200m Run

C) Nordic 3x30s Holds (YG/IG)


Tuesday
Workout of the Day:

A) Strict Press 4x6-8 @75%
Lateral DB Fly 3x10

B) 12min AMRAP
16 Box Jumps
12 KB Swings (24/16 20/12 16/8)
8 Ring Dips (PBar or assisted between 2 boxes) 

C) L Hang Holds 4x10 secs on 10 secs off


Wednesday
Workout of the Day:

A) 12min EMOM
1 Length OH KB Lunge (R)
2/3 Ring MU (BarMU/5 Beat Swings + Pull-Up/10 Beat Swings)
1 Length OH KB Lunge (L)

B) Nancy
5 Rounds For Time
400 meter Run
15 Overhead Squats (42.5/30 35/20 25/15)

C) Couch Stretch 90secs per side


Rowing WOD

2k Rhythm Workout

Warm-up
4min @20 Steady
1min @30-32 Hard
2min @20 Easy
1min @30-32 Hard
2min @20 Easy

Workout
A) x2
5x30secs @32 2k Pace
5x30secs @30 <2k Pace
5mins @20 Easy

B) x2
5min @28 Steady
2min @20 Easy


Thursday
Workout of the Day:

A) Back Squat 4x8-10 @75%
Weighted Box Step-Ups 3x8 Each Leg (no hinging)

B) 9min AMRAP
6 C2B
9 DB Push Press (20/12.5 15/10 12.5/7.5)

C) Nordic Drops 3x5


Friday
Workout of the Day:

A) Bench 4x6-8 @ 75%
Chest Fly 3x10

B) 12min AMRAP
10 Deadlift (90/60 80/50 70/40)
5 HSPU
20 DUBs

C) Supine Wall Squat Stretch 90 secs


Saturday
Workout of the Day:

A) 11min EMOM (WOD Prep)
1 - 3 Thruster
2 - 3 Power Snatch
3 - 3 Push Jerk
4 - 3 Hang Squat Clean
5 - 3 OHS
6 - Rest  (increase weigh)
Repeat 1-5mint

B) Tommy Mac
2 Rounds For Time
12 Burpees
12 Thrusters (52.5/35 40/25 30/15)
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 Overhead Squat 


Cave:
In Teams of 3, 45min Time Cap:

Everyone complete:
5-10 Burpee ladder
*100m med ball run between sets
Then
Max meter row in remaining time.
*must complete 5 x Push Jerks (60/42) + 5 x DL (80/50) + 5 T2B after each effort

 

Weekly Conditioning:
Monday/Tuesday:

A) 20min EMOM, ALT:
1: 12/10 Calorie Row
2: 12 DB Push Press (20/15kg)
3: 12 Goblet Squats (32/24)
4: 12 T2B

5min Rest

B) 20min EMOM, ALT:
1: 100m Run
2: 12 Pull-Ups (ring rows)
3: 12 Box Jumps (30/24)
4: 12 DB Snatch (20/12.5)


Thursday:

10 x 2min Window ALT:

A) 12/10 Cal Row
5 Over Bar Burpees
AMRAP HSPU (DB Push Press)

B) 200 Run
10 Wall Balls
AMRAP Pull-Ups (Ring Rows)

2mins off between rounds 

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