Monday
Front squat 3-3-3-3-3 (first rep 3 second pause in the bottom)
(3 high box jumps between each set)
Power clean 10 minutes to build to a heavy single
EMOM x 10
3 Touch & go Power cleans @ 80% of todays heavy single
Tuesday
Bench Press 10-8-6-4-2-2-2
EMOM x 10
Odd 5-10 Strict pull ups
Even 5-10 Dips
7 minute AMRAP
50 Double unders
15 Burpees
Wednesday
3 rounds
4 minutes work
30/25 calorie row
20 Box jump overs 24/20”
Max Russian Kettlebell swings 24/16kg
2 minutes rest
4 minutes work
30/25 Calorie bike
20 Wall balls
Max Sit ups
2 minutes rest
Thursday
EMOM x 10
3 Position snatch
Snatch high pull 5×3
Back squat 5×5
Friday
Push Press 5-5-5-3-3-3
EMOM x 12
Min 1 – 10 Double Kettle-bell hang power clean
Min 2 – 10 Chest to bar pull ups
Min 3 – 12/10 Calorie ski
3 Minutes rest
EMOM x 12
Min 1 – 4 Sand bag cleans
Min 2 – 3 Wall climbs
Min 3 – 12/10 Calorie bike erg
Saturday
Skill practice toes to bar
20 rounds for time
In teams of 2
5 Burpees
7 Box jumps 24/20
9 Wallballs 9/6kg
You go – I go
each athlete completes a full round
(20 minute time cap)
Conditioning
Monday
Every 9 minutes x 4
500/400m row
400m run
30/20 calorie bike
(each round has a 7 minute time cap)
Wednesday
Every 10 minutes x 4
50/40 calorie bike
40 squats
30 walking lunges
20 Dumb-bell snatch
10 Burpees
Friday
In teams of 3
12 minute AMRAP
Prowler push (change every 15m)
Rest 3 minutes
12 minute AMRAP
Ski erg (change every 30 seconds)
Rest 3 minutes
12 minute AMRAP
Farmers rack carry (change every 30m)
