MONDAY
Strength/Skill
Every 90 seconds for 8 sets
Perform 1x complex of:
1x clean + 3 Front Squats + 1 Jerk
*Jerk of choice.
Workout Of The Day
AMRAP 12:00
5 C2B pull ups
10 power snatches @ 35/25kg
35 Double unders
TUESDAY
Strength/Skill
–
Workout Of The Day
For time: 9-12-15-12-9
Double DB thrusters
Burpee Box jumps @ 24/20″
Rest 2:00
For time: 6 RFT
7 HSPU
7 Burpee box jumps @ 24/20″
Rest 2:00
For time:
20 T2B
60 Wall balls
20 T2B
*All work is done at a steady pace and you’re able to work on ‘game style’ transitions, mechanics, movement velocity, etc. Goal is to move without having to stop and take breaks.
WEDNESDAY
Strength/Skill
12 mins to complete:
4 ascending sets of:
2 Deadlifts with reset + 2 touch n go.
*Positions are the focus.
**At 7/10 RPE
Workout Of The Day
4 x 3:00 AMRAPS – Rest 1:00 between
Set 1+3
400m run
Max reps Dball over shoulder in remaining time
Set 2+4
400m run
Max meters Double KB front rack carry – Heavy.
THURSDAY
Strength/Skill
3 sets
8 Ring dips + weight
Rest 10 secs
7 pronated grip pull up + weight
Rest 10 secs
8 Double DB strict press + 15m OH carry
Rest 10 secs
3 Supinated grip chin over bar holds for 6 secs – Jump to top of chinup
Rest 10 secs
Workout Of The Day
Nervous system recovery work
4 min erg of choice nasal breathing only
1 min alternating Heavy DB box step ups
1 min Rest/walk
4 min erg of choice nasal inhale, mouth exhale
1 min alternating Heavy DB box step ups
1 min Rest/walk
4 min erg of choice Mouth in mouth out
FRIDAY
Strength/Skill
–
Workout Of The Day
For time: *30 min time cap
50 Wall balls
50 abmat situps
100 Double unders
20 Hang power cleans @ 50/35kg
75 Double unders
20 Push jerks @ 50/35kg
50 Double unders
20 Hang power clean and jerks@ 50/35kg
25 Double unders
50 abmat situps
50 Wall balls
SATURDAY
Workout Of The Day
OPEN WORKOUT 24.1