Monday
Workout of the Day:

A) Power Snatch - 15mins to work to a heavy single
(limit dropping unitl nearing max)

B) 10min AMRAP
6 T2B (T2KB)
12 Wall Balls
18 KB Swings (24/16 20/12 16/8)

C) Hollow Hold Tabata


Tuesday
Workout of the Day:

A) Back Squat 3x60%+3x65%+3x70%+3X75%
Superset with:
Strict Pull-ups 5-8 (Assisted)

B) In 3s:
Complete 3 rounds each of:

500m Row
300m Run
100m Farmers Carry

One athlete per movement. Progress to next movement when all athletes have finished their movement.
i.e A does not progress from row to run until B & C have finished run and carry.
Aim for steady 2-2:30min per movement (~20-25mins)

C) Nordic Drops 3x5


Wednesday
Workout of the Day:

A) 12min EMOM ALT:
Deadlift 6x65%
HSPU 5-8 (20sec HS Hold/Press-ups)

B) 15min AMRAP:
12 Box Jumps
9 Push Jerks (50/35 40/27.5 30/20) 
6 Ring Dips (Pbar/Press-ups)

C) Accumulate 35 Ab roll-outs


Rowing WOD
60 Secs @ 105% MAS x4 + 60secs Easy
3 Sets, 3mins between sets


Thursday
Workout of the Day:

Power Clean - 15mins to work to a heavy single
(limit dropping until nearing max)

B) 12min AMRAP
5 Pull-Ups (Ring Rows)
10 Press Ups
15 Air squats
20 Double Unders

C) 2mins Rolling out Lats
2mins Ball in Upper Back


Friday
Workout of the Day:

A) Press 3x60%+3x65%+3x70%+3X75%
Superset with:
Single Leg RDL 6R/6L (Good Form)

B) 5 Rounds for Time:
8 Front Squats (60/42 50/35 40/27.5)
8 Over Bar Burpees
100m Run

C) Russian Twist Tabata


Saturday
Workout of the Day:

30 min AMRAP
In Pairs:
10 P Clean & Jerk (60/42 50/35 40/27.5)
20 Pull-Ups (Banded)
30 Burpees
400m Run

Split rep both run


Cave:
In 3s:
750/550 Cal Rowing relay
*After effort complete 10 walking lunges
*Every 3 mins 5 x team synchro Burpees (complete lunges after if came off rower)

 

Weekly Conditioning:
Monday/Tuesday:

A) 9 minute AMRAP:
20 Wall Balls
20 KB Swings
100m Run

3 min rest

B) 12 minute EMOM
12/10 Cal Row
15 DB Push Press
5 T2B + 5 Down-ups

3 min rest

C) 9 minute AMRAP
30 DUBS
20 Sit-ups
10 Goblet Squats


Thursday:
A) Every 3 minutes, for 36 minutes (3 rounds of each):
1 – 500m Row
2 - 16 DB Snatch + 16 Abmat sit-ups
3 – 200m Run + 1 Wall Climb
4 – 16 Pull-Ups + 16 KB Swings (24/16)

B) In Pairs 3x20 Wall Ball Sit-ups (YG/IG Rounds) 

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