Monday
7 Rounds
7 Box Jump Overs 24/20”
7 Power Cleans 50/35
7 Toes to Bar
7 Front Squats 50/35kg
7 Lateral Burpees over the bar
7 Push Jerks 50/35kg
7 Pull-ups
Tuesday
Sumo Deadlift 5-5-5-5-5
4 broad jumps in-between each set
20 minute AMRAP
4 rounds
400m run
21 Russian Kettlebell swings 32/20kg
In the remaining time Max calorie bike
Wednesday
EMOM x 10
3 High hang squat snatch
Back Squats 10-10-8-8-6-6
5 rounds
1 minute work / 1 minute rest
Wall walks
Thursday
2 Rounds
4 minute AMRAP
1 minute Rest
Alternate between A,B and C
A)
10 Box step overs 24/20” (15/10kg)
15/12 Calorie Ski
B)
20 Wall balls 9/6kg
40 Double unders
C)
30m Kettlebell front rack carry
15/12 Calorie row
Friday
400m run
29 Toes to bar
29 Front Squats 50/35kg
400m run
29 Burpees over the bar
29 Deadlifts 50/35kg
400m run
29 Pull ups
29 Push Jerks 50/35kg
400m run
Saturday
In teams of 2
One minute work / one minute rest
12 minute AMRAP
Bike
12 minute AMRAP
Row
12 minute AMRAP
Ski
Conditioning
Monday
5 rounds
1 minute at each station
30 seconds rest
# 10m Shuttle run
# Echo bike
# Curl & Press
# Sit ups
# Ski
Wednesday
50-40-30-20-10
Calorie row or Ski
Burpees
Friday
Every 10 minutes x 4
20/15 Calorie ski
20 Wall balls
20/15 Calorie Row
100m Farmers carry
20 Calorie bike
