Monday

Push press 10-8-6-4-2

Jack 
20 minute AMRAP 
10 Push Press 50/35kg
10 Kettlebell swings 24/16kg
10 Box Jumps 24/20”

Tuesday

Every 3 minutes x 5
400m run 10 Toes to bar 

EMOM x 15 
Min 1 – 5 pull ups, 10 Push ups, 15 squats 
Min 2 – 15/12 Calorie row 
Min 3 – Rest

Wednesday

Pause Front squat 5×3 @ 85%

Cathy
In teams of 2
20 Minute AMRAP
27 Burpee Box Jump Overs 24/20”
10 Alt Dumb-bell Snatches 22.5/15kg(per athlete)
74 Wall balls 9/6kg

Only one athlete working at a time
each athlete needs to make 10 DB snatches each round
the rest can be broken up how ever you want

Thursday

Bench press 10-8-6-4-2
In-between each round
Seated Rope pull ups 5/5

4 sets 
Landmine press 4×12 reps 
Birddog row  4×12 reps

In teams of 3 
12 minute AMRAP Ski
(Change every 30 seconds)

Friday

Macho Man Complex 
3 Power cleans 
3 Front squats 
3 Push jerks 

21 minute EMOM 
Min 1 – 1 Round Macho Man 
Min 2 – 15/12 Calorie bike 
Min 3 – Rest

Saturday 

In teams of 2
2000/1500m Ski 
800m run 
2000/1500m row 
800m run 
4000/3000m bike erg 
800m run

Conditioning 

Monday

 4 rounds 
60 seconds work 
30 seconds rest 
# Slant board Squat
# Sand bag carry
# Skipping 
# Tall kneeling to Standing 
# Alternating Dumb-bell press 

Wednesday

4 rounds 
5 minute AMRAP 
500/400m row 
400m run
Max burpees 
Rest 3 minutes 

Friday

In teams of 2 
10 minute AMRAP Echo bike 
Change every 30 seconds 

Rest 3 minutes 

In teams of 2
10 minute AMRAP 
10 V-ups 10m Crab walk

Rest 3 minutes

In teams of 2 
10 minute AMRAP
10m Prowler pull + Push