MONDAY
Strength
Every 3 mins for 12 mins – 4 sets.
Build to a heavy 8 back squats (Starting @ 60% and increasing)
THEN:
8 Toe Elevated Dumbbell Deadlift
Workout Of The Day
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
TUESDAY
Strength/Skill
–
Workout Of The Day
Complete in pairs:
100 Pull ups
100 Alternating Hang DB snatches @ 22.5/15kg
30 Partner over/unders
100 partner waterfall wall balls
100 Cal Row
WEDNESDAY
Strength
Every 2:30 x 5 sets
5 Bench press (Starting @ 60% 1RM & Building)
10 each arm single arm DB rows – Hinged over
Workout Of The Day
15 min AMRAP
60 second Elbow plank
45 seconds Double KB front rack wall sit
10 Double DB lying tricep extensions
10 plate external rotation each side
10 Trap 3 raises
THURSDAY
Strength/Skill
Every 2:00 x 5 sets
5 Deadlifts
*First 3 sets @ 7 RPE
*Last 2 sets @ 8 RPE.
Workout Of The Day
3 rounds for time:
30 Kettlebell swings @ 24/16kg
20 Cal Air-bike
10 Strict Handstand push up*
*Hard pushing movement choose between:
Strict HSPU – Kipping HSPU – Pike Push up – Seated Z press – Push up
FRIDAY
Strength/Skill
–
Workout Of The Day
In pairs:
0-10 mins:
Complete a 1200m Run together
10-20 mins:
8 rounds – Round for round (4 each)
15m DB Overhead Walking lunges 1 x 22.5/15KG DB
12 T2B
20-30 mins:
4 rounds – Round for round (2 each)
15 burpees to pull up bar touch
12 Alternating DB renegade rows
*While one person is working, the other is holding an elbow plank
SATURDAY
Workout Of The Day
In pairs – For time – Split between you however
In pairs:
0-3:
3 minute max cal assault bike broken however.
3-13 mins
10 min AMRAP
40 Double DB box step overs @ 2x 22.5/15kg
20 Double DB devils press
10 Wall walks
13-16 mins
3 minute max cal assault bike broken however.
16-26 mins
10 min AMRAP
5 Wall walks
10 Double DB Devils press
20 Double DB box step overs @ 2x 22.5/15kg
26-29 mins
3 minute max cal assault bike broken however.
Score #1 = total cals
Score #2 = total reps across both amraps.
