Monday

Deadlift 10-8-6-4-2

EMOM x 20 
Min 1 – 10 Deadlift 100/70kg
Min 2 – 15 Wall balls 9/6kg 
Min 3 – 15/12 Calorie Row 
Min 4 – 10 Handstand Push ups 

Tuesday

Turkish get up 3-3-3

Every 4 minutes x 5
15m single arm overhead lunge 22.5/15kg 
10 Toes to bar 
50 Double unders 

Wednesday

10-9-8-7-6-5-4-3-2-1
Power clean 60/40kg
Push jerk 60/40kg
Back squat 60/40kg
Burpees over the bar

Thursday

A1) Bench Press 5 x 6-8
A2) Bent Over row 5 x 8-12

B1) Ring dips 4 sets (sub max)
B2) Weighted Chin up 4 x 4-6

3 rounds 
15 Reverse fly
15 Lateral raise 
15 Bicep curl 
30 Banded push downs 

Friday

Overhead squats 3-3-3-3-3

3 rounds 
Every 8 minutes x 3

  • 30 Wall balls 9/6kg
  • 20 Bar facing burpees
  • 10 Overhead squats 50/35kg
  • 5 Bar Muscle ups

Saturday 

In teams of 2
3 rounds 
40/30 Calorie bike 
20 Power cleans 60/40kg

3 rounds 
40/30 calorie Row 
20 Push jerks 60/40kg

3 rounds
40 Deadlifts 60/40kg
20 Toes to bar

Conditioning 

Monday 

3 Sets:
2 minutes Row @ Easy pace 
2 minutes Bike @ Easy pace 
90 seconds Row @ Medium pace 
90 seconds Bike @ Medium pace       
60 seconds Row @ Hard pace
60 seconds Bike @ Hard pace 
30 seconds Row @ Very hard 
30 seconds Bike @ Very hard

Rest 4 minutes 

Wednesday

In teams of 2 

7 minute AMRAP
Prowler push / pull

Rest 3 minutes 

7 minute AMRAP 
Ski erg 

Rest 3 minutes 

7 minute AMRAP 
Wall balls 

Rest 3 minutes 

7 minute AMRAP 
Burpee Broad jumps 

Friday 

10 minute AMRAP 
15/11 Calorie row 
10 Burpees over the erg

rest 3 minutes

10 minute AMRAP
15/11 Calorie Ski
16 Dumb-bell snatch
 
rest 3 minutes 

10 minute AMRAP
15/11 Calorie bike
18 Alt step ups 24/20”