MONDAY
Workout Of The Day
“Hursty”
15 rounds for time:
100m Run together
Person A does: 7 Front Squat @ 60/40kg
Person B does: 7 Burpee pull ups
100m Run together
Person B does: 7 Front Squat @ 60/40kg
Person A does: 7 Burpee pull ups
*45min time cap.
TUESDAY
Strength/Skill
Squat clean
EMOM x 5
2 reps @ 8/10 RPE
INTO
EMOM X 5
1 rep @ 9/10 RPE
Workout Of The Day
AMRAP 12:00
8 turkish situps right side with DB
30 second side plank right side
8 turkish situps left side with DB
30 second side plank left side
60 second forearm plank
WEDNESDAY
Strength/Skill
Practice – Pull ups/C2B/BMU
12:00 coach led practice of pulling movement of your choice.
Start with:
Beat swings and tension
Jump into bar
Jump into bar and swing
Free Play time
Workout Of The Day
EMOM 24 minutes of:
Min 1: Bar Muscle-ups
Min 2: L-sit
Min 3: Handstand push ups
Min 4: Rest
Min 5: Bike, Calories
Min 6: Rest
*Score = Total reps on each movement AND total seconds.
THURSDAY
Strength/Skill
Every 3:00 x 5 sets
3 Push jerks (no pause) + 50m Dual KB Front rack carry (Heavy)
Workout Of The Day
Until completed: 2000m/1600m.
20 Rower pulls
100m Farmers carry @ 2x 32/24kg
FRIDAY
Strength/Skill
One set every 2:30 for 5 sets
8 Barbell back rack lunge steps
*Increase load throughout. Aim to finish above 10RM
Workout Of The Day
For time:
15 Double DB Hollow body Floor press @ 2x 22.5/15kg
20 Wall Balls
30 Alternating DB renegade rows
20 Wall Balls
30 Double DB Hollow body Floor press @ 2x 22.5/15kg
20 Wall Balls
30 Alternating DB renegade rows
20 Wall Balls
15 Double DB Hollow body Floor press @ 2x 22.5/15kg
20 Wall balls
SATURDAY
Workout Of The Day
AMRAP 25: Broken however
500 Meter Row
30 Deadlifts @80/50kg
100 Double Unders
*While partner A is working on the deadlifts and double unders partner B must be hanging from bar
