Monday

EMOM x 16
Min 1 – Bar Muscle ups / Pull ups 
Min 2 – 40 seconds Echo bike 

A1) Floor press 10-8-6-6-6
A2)Gorilla row 5×20 

Tuesday

Bulgarian Split squats 
4 x 10 

3 Rounds 
50 Wallballs 9/6kg
30 Plate ground to overhead 20/15kg

Wednesday

EMOM x 10 
Power Snatch + Hang Snatch

EMOM x 15
Min 1 – 5 Slant board Jefferson curl
Min 2 – 5 Strict toes to bar 
Min 3 – Min 3 – 15/12 Calorie ski

Thursday

EMOM x 10
Min 1 – 10 Handstand push ups
Min 2 – 50 Double under’s 

Every 5 minutes x 4
400m run 
21 Russian kettlebell swings  24/16kg 
12 Chest to bar pull ups 

(Each round has a 3 minute time cap)

Friday

Every 3 minutes x 5
9 Burpee Box Jump Overs (24″/20″)
15/12 Calorie row 

15 minute AMRAP
10 Left-Arm Dumbbell Push Presses 22.5/15kg
10 Right-Arm Dumbbell Push Presses 22.5/15kg
15 Dumbbell Goblet Squats 22.5/15kg
20 V-Ups

Saturday

In teams of 2
30 minute AMRAP
30 calorie row 
30 wall balls 9/6kg
30 Kettle-bell swings 24/16kg 
30 Box jumps 24/20″
30 Med ball Sit ups 9/6kg

Only one person working at a time 
divide reps as you wish 

Conditioning

Monday 

5 Rounds: 
AMRAP 4:
300m Run
20/15 Calorie Echo Bike
Max Calorie Row
Rest 4 Minutes

Wednesday

EMOM x 30
Min 1 – Ski 
Min 2 – Sled drag
Min 3 – Swiss ball jackknife 
Min 4 – Landmine twists 
Min 5 – Tall Kneeling to stand
Min 6 – Sandbag cary  

Friday 

In teams of 2 

8 minute AMRAP 
Sled Push 
(Change Every 20m)

Rest 2 minutes 

8 minute AMRAP 
Row 
(Change every minute)

Rest 2 minutes 

8 minute AMRAP 
Devils Press 
(Change every 6 reps)