MONDAY
Workout Of The Day
Every 5 mins for 15 mins – 3 sets.
14x Back Squats – Starting @ 50% and increasing.
THEN:
8-12 Toes elevated DB romanian deadlifts
Workout Of The Day
EMOM x 10 mins
Min 1: 10 Squat clean thrusters @ 40/30kg
Min 2: 10 Box jump/step down @ 30/24″
TUESDAY
Strength/Skill
–
Workout Of The Day
0-5 min:
Cal Airbike
5-10 min:
AMRAP of:
30 double unders
5 Wall walks
10-15 min:
Cal Row
15-20 min:
AMRAP of:
30 Double unders
20 Hollow rocks
20-28 min:
Run for distance – 200m laps.
WEDNESDAY
Strength/Skill
Bench press
One new set every 2:00 – 6 sets
1×5 @ 70%
2×5 @ 75%
3×3 @ 80%
Workout Of The Day
One new set every 4:00 x 4 sets:
8 each arm – Single ring, ring rows
15 Double DB Tricep extensions
10 DB pull overs
THURSDAY
Strength/Skill
Sumo Deadlifts
6 Heavy sets of 3 reps.
Can be touch and go or singles.
Workout Of The Day
500m Row time trial
At 8:00
500m Row time trial
Non repeatable efforts, truly test yourself here.
FRIDAY
Strength/Skill
–
Workout Of The Day
6 min AMRAP
Straight into
9 min AMRAP
Straight into
12 min AMRAP
800m Run
20 Power cleans @ 60/40kg
30 t2B
20 Front Squats @ 60/40kg
30 Burpees to Pull up bar touch
20 Shoulder to OH @ 60/40kg
30 Box jumps
*Each AMRAP start back from the start
SATURDAY
Workout Of The Day
In pairs – For time
Broken between you however.
30:00 time cap
60 Cal Row
60 Box jump overs
60 Deadlifts @ 85/55kg
60 Wall balls
50 Ring dips OR 100 Hand release push ups
60 Wall balls
60 Deadlifts @ 85/55kg
60 Box jump overs
60 cal Row
