The best way to get the most out of your training is show up on time, listen to your coaches, be consistent, work hard, always focus on movement quality before adding weight or moving on to a harder progression and have fun.

Monday

A1) Dumb-bell bench press 4 x 8-12 
A2) Gorilla row 4 x 20 reps 

12 minute AMRAP
2 rounds 
5 Strict pull ups 
10 Push ups 
15 Squats
Then  
200m run

10 minutes AMRAP  
(For max Calories)

Conditioning 

6 rounds 
2 minutes work 
2 minutes rest 

Alternate between A&B 

A) 300m run + Max Dumbbell Thrusters 
B) 300/250m Ski + Max sit ups 

Tuesday

15  minutes to build 
Snatch pull + High hang power snatch + Overhead squat 
Sumo Dead lift 5-5-5-5-5
Box squat 5X5

Wednesday

Death Row 

EMOM x 20 
Odd Minutes 20/15 Calorie Row 
Even Minutes 15 Burpees 
(each movement should be finished in under 50 seconds)
otherwise scale as needed 

Conditioning 
Same as today’s WOD

Thursday

Spilt jerk 3-3-3-3-3 (first rep pause in catch)

EMOM x 20 
Min 1 – 10 Handstand push ups 
Min 2 – 1 Legess rope climb
Min 3 – 50 Double under 
Min 4 – 10m handstand walk 
Min 5 – rest 

Friday

Hang Power clean 3-3-3-3-3

12 minute AMRAP 
10 Hang Power cleans 50/35kg
20 Wall balls 9/6kg
30 Russian twists 9/6kg

3 sets 

A) Single leg RDL 10-8-6
B) Back rack lunge 10-8-6

Conditioning 

5 Sets
Against a 3 minute Clock 
30 Russian swings 
20/15 Calorie bike 
Max calorie row 
rest 2 minutes between rounds 

Saturday 

Team WOD 

The Tour of Son Bugadelles 

30 minute AMRAP 
In teams of 4
One pair starts on the bike (changing every 30 seconds)
Whilst the other pair is doing 800m farmers walk 
Then Switch
One Pair on the bike (Changing every 30 seconds)
Whilst the other is doing a 800m sandbag carry 
Then Switch
In the remaining time all four athletes on the bike changing every 
30 seconds