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