MONDAY
Strength/Skill
Push Jerk – Build to a 2RM in 10 minutes
*Suggested Build up:
5 reps @ 50-60%
4 reps @ 65%
3 reps @ 70%
1 rep @ 75-80%
Remainder of build up as doubles
Workout Of The Day
4 Rounds for time
20 Sec Back to Wall HS Hold
12 Box Jumps – 24/20″ – step down
20 Sec Front Plank Hold
4 Wall Walks
Time Cap – 11 min cap
Top Scores – None
TUESDAY
Strength/Skill
Every 90 sec x 6 sets (alt. 3 each)
Set 1) Seated Box Jumps x 4 reps
*Reset between reps. For max power on each
Set 2) Hang Power Clean x 3 reps @ 65-70%
*Maintain the same weight across all sets. Focus on explosiveness with each rep
Workout Of The Day
AMRAP 16
60 Double Unders
20 Toes to Bar
10 DB Thrusters – 22.5/15kg
5 DB Hang Squat Cleans – 22.5/15kg
Top Scores – 4 Rounds
Minimum Goal – 2 Rounds + TTB
*Hang Clean Standard – DBs can move between the legs or outside the legs for hang position
WEDNESDAY
Strength
Every 2 min x 6 sets (alt. 3 each)
Set 1) Half Kneeling SA Banded Lat Pulldown x 8-12 reps @ 2111
*Focus on deep lat stretch at end range
Set 2) Barbell Bicep Curls x 10-15 reps
*If you hit the top end range then build for the next set
Workout Of The Day
4 sets
1:30 ON 1:30 OFF
90s AMRAP
15 Russian KB Swing – 24/16kg
15 Ring Rows
AMRAP Single arm KB Suitcase Carry in time remaining – switch hands at any time
*For the carry 1 rep = 7.5m
Top Scores – None, focus on quality effort
THURSDAY
Strength/Skill
Workout Of The DaY
In Teams of 2:
30 min AMRAP
P1 – 400m Run
P2 – 500/400m Row
*Both partners working at the same time. Switch when both the run and row are complete.
FRIDAY
Strength/Skill
Squat Snatch – Build to a 1 RM in 10 minutes
*Suggested Build up:
All reps performed as drop and reset singles
3 reps @ 50-60%
3 reps @ 65%
2 reps @ 70%
2 reps @ 75-80%
Remainder of build up as singles
Workout Of The Day
AMRAP 8
2-4-6-8-10…etc
Hang Power Snatch – 43/30kg
Bar Facing Burpees
Masters – 35/25kg
Top Scores – Get to round of 14
Minimum Goal – Finish round of 10
SATURDAY
In Teams of 2
AMRAP 25
120/90 Cal Echo Bike buy in (switch every 12/9 Cals)
AMRAP in remaining time:
9 Deadlift – 102/70kg
12 CTB Pull ups
18 Hand Release Push Ups
*Partners switch on the bike every 12/9 cals. Mixed pairs perform 105 cals. Split all other reps in any way
