MONDAY
Workout Of The Day
Every 5:00 for 5 rounds
400m Run
1 round of DT
*DT = 12 Deadlift
9 hang power cleans
6 Shoulder to OH @ 70/45kg
TUESDAY
Strength/Skill
Squat clean
EMOM x 10
1 rep @ 8-9 RPE
*Consistency work, choose a tough load and stick with it for all 10 lifts. No increasing throughout.
Workout Of The Day
16:00 AMRAP
100 Single unders
50 T2B
100 Crossover single unders
50 Hand release push ups
100 Double unders
50 V ups
*At the start and at minute 8:00 you must complete an accumulated 60 second tuck L hang before continuing with the AMRAP.
WEDNESDAY
Strength/Skill
10 minutes free play time.
IMPROVE YOUR HANDSTAND
– Handstand hold
– Handstand push up
– Handstand walk
Workout Of The Day
Game Plan Test #2 4:00 – 3:45 – 3:30 – 3:15 etc to complete:
15 Burpees
15 KBS
15 wall balls
*Timings of this:
0-4:00
4-7:45
7:45-11:30
11:30-14:45
14:45-17:45
17:45-20:30
20:30-23:00
23:00-25:15
25:15-27:15
THURSDAY
Strength/Skill
Build across all of these sets.
Every 90 seconds x 3 sets
4 Power snatches @ 7 RPE
INTO
Every 90 seconds x 3 sets
2 Power snatches @ 8 RPE
INTO
Every 90 seconds x 3 sets
1 Power snatch @ 9 RPE
Total time = 13:30 mins.
Workout Of The Day
13 min AMRAP
60 second face up chinese plank
5 Eccentric knee flexion
10 plate external rotation each side
10 Trap 3 raises
*Restorative day
FRIDAY
Strength/Skill
15:00 on clock
To establish 10 rep max back rack Lunge steps
Superset each set with 20 second L sit hold
Workout Of The Day
0-10:00
“Baseline”
500m Row
40 Air squats
30 situps
20 push ups
10 Pull ups
10-20:00
“Baseline in reverse”
10 Pull ups
20 push ups
30 situps
40 air squats
500m Row
SATURDAY
Workout Of The Day
Teams of 3:
4 mins work: 2 mins rest
x6 rounds.
60 Clean and jerks @ 60/40kg (1 works, 2 rests)
80 Synchro burpee to pull up bar (2 works, 1 rests).
Round 1 buy in: Partner A completes 30/24 cal airbike + Partner B rows 400m + Partner C rests.
Round 2 buy in: 400m Run all together
Round 3 buy in: Partner C completes 30/24 cal airbike + Partner A rows 400m + Partner B rests.
Round 4 buy in: 400m Run all together
Round 5 buy in: Partner B completes 30/24 cal airbike + Partner C rows 400m + Partner A rests.
Round 6 buy in: 400m Run all together
