Monday
Workout of the day
A) 4x max effort strict pull ups
(scale to bar pull ups on toes, or strict with band)
Rest as needed

B) 3 Rounds for time:
20 DB thrusters (20/15 15/10 10/5)
75 double unders (150 singles)

C) Accessory:
3x10 of each:
Hollow Rocks
Back Arches


Tuesday:
Workout of the Day:
Thoracic mobility

Power Clean + Push Press max triple

C) For time:
21-15-9-15-21
Overhead lunges w/ plate (20/15 15/10 10/5)
Burpees to plate


Wednesday:
Workout of the Day:
A) 3x10 DB Bent over rows 

B) “Wall Climb Diane”
For time:
21 Deadlifts (110/70 90/60 70/45)
9 Wall Climbs (Start and finish each rep chest to floor)
15 Deadlifts
7 Wall Climbs
9 Deadlifts
5 Wall Climbs

C) Couch Stretch 90secs per leg


Thursday:
Workout of the Day:
A) Front Squat 4x7reps (approx 75% 1RM)

B) AMRAP 15 minutes
20 Air Squats
15 Press ups
10 Burpees
5 Pull Ups

C) Accumulate 35 ab roll-outs


Friday:
Workout of the Day:

10 min EMOM
5-8 Strict T2B/V sits
5-8 Ring dips/PB dips


B) 20 min ladder
2,4,6,8.....
Power Snatch (50/35 40/25 30/20)
Box Jumps

C) Roller/ball upper back and glutes


Saturday:
Workout of the Day:
"Team GB”

In threes complete:

- 2k run (Medal table positions) - Split 5x400
- 64 pull ups   (Paralympic golds)
- 147 wall balls.  (Total Paralympic and Olympic medals)
- 27 sit-ups (Olympic golds) do together arms linked as a three
- 67 box jumps  (Olympic medals)
- 2016m row


Cave:
In Pairs: 

3 Rounds of:

2mins per station in pairs YG/IG

5 Burpee to jump through tyre
50m Sand bag shoulder carry
5 Slam ball GTOH drops
50m Sled push (sprint) (approx 10-20%BW)
50m Farmers carry AHAP
5 Goblet squats


Weekly Conditioning:
Monday/Tuesday:
A) 4 min Amrap
12 Box step ups
24 Double Unders

B) 12 min EMOM
1 - 5 Pull ups + 10 air squats
2 - 5 Press ups + 10 KB Swings (24/16)
3 - 10 Goblet Squats

C) 6 min AMRAP
10 Wall Balls
200m Run

D) 20-15-10-5 of:
10 GTOH w/plate 20/15
10 Burpees to plate

E) Russian Twist Tabata

Thursday:

3 Rounds:
20 OH lunges w/plate
10 burpees to plate

B) 6 min AMRAP
5 Pull ups
10 KB Swings (24/16)
20 Double unders

C) 3x 30s on 30secs of each
- Row
- KB Clusters
- Wall Balls

D) In Pairs, Run 200m YG/IG x 5 

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