MONDAY
Workout Of The Day
Every 5 mins for 15 mins – 3 sets.
14x Back Squats – Starting @ 50% and increasing.
THEN:
8-12 each leg KB single leg Deadlifts.
Workout Of The Day
EMOM x 10 mins
Min 1: 1x bear complex @ 70/45kg
Min 2: 12 Lateral Burpees over bar
*Bear complex = 1x Power clean + 1x Front Squat + 1x Push press + 1x Back Squat + 1x Behind the neck push press
TUESDAY
Strength/Skill
–
Workout Of The Day
On the 4:00 for 4 rounds
50m Farmers carry
50m Deadball stomach carry
16/12 cal Bike
16:00 – 32:00
4 rounds for time:
30m bear crawl
20m broad jump
3 burpees every 5 Broad jumps
WEDNESDAY
Strength/Skill
Bench press
5 sets – One new set every 2:30
2×5 @ 80%
3×2 @ 85%
Workout Of The Day
13:00 AMRAP
Max reps PERFECT Push ups
Max reps inverted rows
30 second tuck hang/hollow hold
30 second accumulated Chin over bar hold/Ring row hold.
THURSDAY
Strength/Skill
Sumo Deadlifts
7 Heavy sets of 2 reps.
Can be touch and go or singles.
Workout Of The Day
2 rounds for time:
10 Wall walks
15 Double DB devils press @ 2x 22.5/15kg
FRIDAY
Strength/Skill
–
Workout Of The Day
8 min AMRAP
20 Wall balls
20/17 Cal Row
8 min AMRAP
15 T2B
20 Alt DB hang clean and jerks @ 22.5/15kg
8 min AMRAP
20 Wall balls
20/17 Cal Row
8 min AMRAP
15 T2B
20 Alt DB hang clean and jerks @ 22.5/15kg
SATURDAY
Workout Of The Day
In pairs – For time – Split between you however
400m Medball run (both run together, one with ball)
20 Deadball over shoulder
200m Partnered farmers carry – 3 bells between you.
50 Synchronised Burpees over line
400m Medball run
50 Synchronised Burpees over line
200m partnered farmers carry
20 Deadball over shoulder
400m Medball run
