MONDAY
Strength
Every 4 mins for 16 mins – 3 sets.
8x Back Squats – Starting @ 50% and increasing.
THEN:
5 each leg KB single leg Deadlifts.
Workout Of The Day
EMOM x 12 mins
Min 1: Max reps of hang power snatches 40/30KG
Min 2: Max Rep of Wall balls
TUESDAY
Strength/Skill
–
Workout Of The Day
30 min AMRAP
500m Row – 30/24 Cal Airbike – Alt rounds
5 Burpee Pull ups or Chest to bar pull ups or Bar Muscle Ups
3 Hang power cleans – Start at 5 RPE and build every round.
WEDNESDAY
Strength
Bench press
5 sets – One new set every 2:30
2×3 @85%
3×1 @90%
Workout Of The Day
For time:
6 rounds
4 Push press 70/45kg
6 Lateral burpees over bar + extra push up
*This is a repeat workout!
THURSDAY
Strength/Skill
Sumo Deadlifts
5 sets of 5 reps
Can be touch and go or singles.
Workout Of The Day
For time:
80 DB box step-ups @ 2x 22.5/15kg – 20″
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
FRIDAY
Strength/Skill
–
Workout Of The Day
0-8 mins
Find a heavy single hang power clean
8-10:00 REST
10-20:00
For time:
800m Run
50 Thrusters @ 20/15kg
30 Pull ups
20-30:00
400m Run
80 Kettlebell Swings @ 32/24kg
400m Run
SATURDAY
Workout Of The Day
In pairs – For time – Split between you however
25 min AMRAP
40 Power Snatches @40/30kg
50 C2B Pull Ups
Run 400m together
30 Power Snatches @60/40kg
40 Strict HSPU
Run 400m together
20 Power Snatches @70/47.5kg
30 Bar Muscle ups
Run 400m together
10 Power Snatches @80/55kg
