Monday
4 Rounds
800m Run
(Then)
3 rounds of
5 Pull ups
10 Push ups
15 Russian Kettlebell swings 24/16kg
Tuesday
Bulgarian split squats 4 x 10
Landmine press 4×10
EMOM x 15
Min 1 – Dumb-bell Push press
Min 2 – Toes to line
Min 3 – Double unders
Wednesday
Teams of 2
2 Rounds For Time:
250 Meter Row + 7 Power Cleans 70/45kg
500 Meter Row + 5 Power Cleans 70/45kg
750 Meter Row + 3 Power Cleans 70/45kg
Thursday
EMOM x 10
3 Position Snatch
Back Squat
10-8-6-4-2
3 Rounds for Quality
10 Strict Toes to Bar
0:30 Side Plank
0:30 Side Plank
20 V Ups
0:30 Side Plank
0:30 Side Plank
30 Flutter Kicks
1:00 Rest
Friday
A1) Bench Press 10-10-10-10-10
A2) Bent over row 10-10-10-10-10
B1) Chin up 4 x 5-10
B2 ) Dips 4 x 5-10
3 Rounds
15 Bicep curls
15 Scull crushers
15 Lateral raise
Saturday
Tour of Son Bugadellas
30 minute AMRAP
In teams of 2
100/80 Calorie Echo bike
800m Farmers Carry 24/16kg
100/80 Calorie Echo bike
800m Sandbag Carry 50/30kg
Max Calorie bike
Conditioning
Monday
2 Rounds
2 minutes work
30 seconds rest
#Farmers walk
#Echo bike
#Sand bag Carry
#Ski erg
#Sled drag / push
#Row
Wednesday
10 Minute Bike Erg
10 Minute Row
8 Minute Bike Erg
8 Minute Row
6 x 30 seconds hard 30 seconds rest Bike erg
6 x 30 seconds hard 30 seconds rest row
Friday
EMOM x 30
Min 1 – 200m run
Min 2 – 12 Burpees
Min 3 – 15/12 Calorie Ski
Min 4 – 20 Wall balls
Min 5 – Rest
