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”
