MONDAY
Workout Of The Day
Every 5 mins for 15 mins – So 3 sets.
20x Back Squats – Beat last week.
THEN:
8-12 Toes elevated DB romanian deadlifts
Workout Of The Day
EMOM x 12 mins
Min 1: 20 Wall balls
Min 2: 15 Pull ups
Min 3: 10 Hang power cleans @ 70/45kg
TUESDAY
Strength/Skill
–
Workout Of The Day
5 min Bike
– THEN –
2 ROUNDS
15m Double DB bear crawl push
75 Double Unders
15m Double DB bear crawl push
75 Double Unders
– THEN –
5 Min Row
– THEN –
2 ROUNDS
15 Single arm KB Push press (RIGHT ARM)
50m Single arm Overhead Carry
15 Single arm KB Push press (LEFT ARM)
50m Single Arm Overhead Carry
– THEN –
1000m Run
WEDNESDAY
Strength/Skill
Bench Press
6 sets – One new set every 2:00
1×5 @ 40%
1×5 @ 45%
1×5 @ 50%
1×5 @ 60%
1×5 @ 65%
1x Max reps with good form @ 75%
Workout Of The Day
AMRAP 14 mins @ steady pace
8 Ring Dips
2 Rope climb
10-12 Inverted rows
2 Rope climb
50m Farmers carry
THURSDAY
Strength/Skill
Sumo Deadlifts
5 Heavy sets of 4 reps.
Can be touch and go or singles.
Workout Of The Day
3:00 AMRAP
20 Sit throughs
10 Burpees onto 1x 20kg plate
Rest 1:00
3:00 AMRAP
20 Jumping Lunges
10 Burpees onto 1x 20kg plate
Rest 1:00
3:00 AMRAP
20 Sit throughs
10 Burpees onto 1x 20kg plate
FRIDAY
Strength/Skill
–
Workout Of The Day
Special Surprise For You All
SATURDAY
Workout Of The Day
In pairs:
8 rounds – 4 rounds each. I go, you go.
300m Row
200m Medball Run
5 Wall walks
*Partner B can start their round once Partner A gets onto Wall walks.
