MONDAY
Workout Of The Day
Every 5 mins for 15 mins – So 3 sets.
20x Back Squats – Starting @ 50% and increasing.
THEN:
8-12 each leg KB single leg Deadlifts.
Workout Of The Day
EMOM x 12 mins
Min 1: Alternating box step ups to 24″ with 2x 22.5/15kg
Min 2: Toes to bar
Min 3: REST
*Max reps of each movement
TUESDAY
Strength/Skill
–
Workout Of The Day
400m Run before every round
50-40-30-20-10
BIKE OR ROW CALORIE
*AFTER EACH ROUND COMPLETE:
16m Double KB front rack carry @ 2×24/16kg
16m Double DB bear crawl push @ 2x 22.5/15kg
WEDNESDAY
Strength/Skill
Bench Press
6 sets – One new set every 2:00
1×5 @ 40%
1×5 @ 45%
1×5 @ 50%
1×5 @ 55%
1×5 @ 60%
1×5 @ 70%
Workout Of The Day
For Time:
6 rounds
4 Push press 70/45kg
6 Lateral burpees over bar + extra push up
THURSDAY
Strength/Skill
Sumo Deadlifts
5 Heavy sets of 5 reps.
Can be touch and go or singles.
Workout Of The Day
2 rounds for time:
30 Box jump/step down @30/24″
50 Alt DB snatches @ 22.5/15kg
FRIDAY
Strength/Skill
–
Workout Of The Day
2×15 min AMRAPS
1.
30/24 Cal Airbike
20 Alt Goblet lunges @ 24/16kg
10 Strict Handstand push ups
2.
30/24 Cal Row
20 Medicine Ball cleans
10 Bar muscle ups
SATURDAY
Workout Of The Day
1 Mile run together
50 OHS @ 60/40kg
100 Plate Situps – 15/10kg
150 Double unders
50 SDHP @ 60/40kg
100 Box jump overs @ 24/20″
