Monday
4 sets
90 seconds at each station
8 Slant board goblet squat Tempo (31×1)
8 Chest supported row (3012)
8 Ab roll out
15 minute AMRAP
10 Push ups
20 Russian Kettle-bell swings
15/15 Russian step ups
Tuesday
Push Press 3-3-3-3-3
Every 3 minutes x 5
10 Push press 60/35kg
12 Toes to bar
15/12 Cal row
Wednesday
Sumo Deadlift 10-8-6-4-2-2-2
In-between each set 4 broad jumps
EMOM x 20
Min 1 – 10 Kettlebell snatch (right)
Min 2 – 10 Kettlebell snatch (left)
Min 3 – 12 Box jump overs
Min 4 – 30 Crossbody Mountain climbers
Thursday
Bar Muscle up practice
Every 3 minutes x5
12/9 Calorie echo bike
10 Bar facing burpees
50 Double unders
Friday
800m run
60 Wall balls 9/6kg
30 Clean & Jerk 60/40kg
60 Wall balls 9/6kg
800m run
Saturday
In teams of 3
9 minute AMRAP Ski erg
(Change every 30 seconds)
rest 3 minutes
9 minute AMRAP Burpees box jump overs
Change every 7 reps
rest 3 minutes
9 minute AMRAP Prowler push
(Change every 20m)
Conditioning
Monday
30 minute AMRAP
10-20-30-40-50……
Calorie Echo bike
In between each set
10 Down ups
15 Sit ups
Wednesday
Every 10th minute x3
500/400m Row
20 Alternating Dumb-bell snatch
500/400m Ski
20 Wall balls
Friday
5 rounds
6 minute AMRAP
500/400m row
400/300m Ski
Max Bike
2 minute Rest
