Monday

Front Squat 5-5-3-3-1-1-1

EMOM x 10
Min 1 – 10 Thrusters
Min 2 – 10 Pull ups 

Tuesday

15 minute to build 
Squat Snatch 

15 minute EMOM 
Min 1 – 12 Toes to bar 
Min 2 – 15/12 Calorie Ski
Min 3 – 50 Double unders 

Wednesday

Push jerk
3-3-3-3-3

3 Rounds 
Every 6 minutes 
10 Push jerk 60/40kg
20 Russian Kettlebell swings 32/20kg 
30/24 Calorie bike

Thursday

Turkish Get up 
3-3-3

Bulgarian Split squat 5 x 8

EMOM 15
Min 1 – 15 Wall balls 9/6kg
Min 2 – 15 Burpees 
Min 3 – 15/12 Calorie row 

Friday

A1) Handstand Push ups 
5 x 5-10 reps 

A2) Rope climb (legless if Possible)
5 x 1-2 assents 

5 rounds 
10 Power clean 60/40kg
20 Sit ups 
300m run

Saturday 

C2 Triathlon 

In teams of 2 
6000m bike erg 
4000m row 
2000m Ski 

Conditioning 

Monday

Every 8 minutes x 4
500/400m row 
400m run 
30/24 Calorie bike 

Wednesday

3 Rounds 
2 minute AMRAP 
1 minute rest 

AMRAP 1 
10 Calorie row 
10 Burpees over the rower 

AMRAP 2 
10 Calorie bike 
10 Wall balls 

AMRAP 3 
10 Calorie Ski 
10 Russian Swings 

Friday

5 sets 
Prowler Push + Pull + 400m run 

10 – 1 of Burpees in between each set 10m walking lunge 
 
400m single arm Farmers Carry 
Change hands every 100m