MONDAY
Strength
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Workout Of The Day
“Choose your own adventure”
800m Double KB Farmers carry – 2x 32/24kg – 100m intervals
400m Double KB Front Rack Carry – 2x 24/16kg – 100m Intervals
Accumulate 5000/3500kg of Deadlifts
50 Rower pike ups
*Break this up however you may please. Deadlifts can be any weight you want, your goal is to accumulate that volume of load lifted.
**30 min time cap – Choose options to be able to finish this between 25-30.
TUESDAY
Strength/Skill
10 mins on clock to practice Bar Muscle Ups or Pull Ups
Options can be:
A: 10 Mins practicing Bar Muscle Up Steps:
1 Jump to Pike
1 Jump to pike + Arch Position
1 Jump to pike + Arch Position + Toe Rise
1 Jump to pike + Arch Position + Toe Rise + Hip Extension to bar
1 Bar Muscle Up
B: 5 Sets, practicing Pull up skill.
10 Beat Swings
3 Beat Swings + 2 Pull ups or CTB + 3 beat swings
rest 60s b/t sets
C: 5 sets:
:Accumulate 20 seconds hang from bar
8 tough ring rows
rest 60s b/t sets
Workout Of The Day
60/50 Cal Row
8 Bar Muscle Ups or 12 Chest to Bar/Pull-Ups
Max Dumbbell Shoulder to Overhead @ 2 x 22.5/15kg
*Score = Total Shoulder to Overhead
WEDNESDAY
Strength
Every 90 seconds for 6 sets
3 Touch and go power snatches + 2 Overhead squats
2 sets @ 6 RPE
2 sets @ 7 RPE
2 sets @ 8 RPE
Workout Of The Day
3 rounds for time:
14 Deadball over shoulder @ 65/45kg
14 Lunge Wall balls
21 Wall balls
THURSDAY
Strength/Skill
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Workout Of The Day
5 Rounds x AMRAP 4:
24/18 Calorie Bike
15 x Shuttle Runs (2×7.5m = 1)
Max Toes to Bar
Rest 2 Minutes Between Rounds
FRIDAY
Strength/Skill
–
Workout Of The Day
Game Plan test # 1
0-10 mins
“Gwen”
15-12-9
UNBROKEN Clean and jerks @ 60/40kg.
*What consists of a break is resting with the barbell on the floor, in the back rack or taking your hands off at any point.
Can rest overhead, front rack, in hips keeping hands on bar.
Are allowed to place bar down after the 15’s, 12’s and then 9’s. Minimal rest between sets is the goal.
10-17 mins
AMRAP in 7 mins
10 Hollow rocks
10 tuck ups
10 Situps
17mins until done!
1.6km Run time trial
SATURDAY
4 person team:
For time: Synchro in 2’s. Split between 4 however.
160 Db snatches @ 22.5/15kg
40 Burpee box jump over
60 Toes to bar
40 Burpee box jump over
60 Pull ups
