MONDAY
Workout Of The Day
Every 10 minutes x 3 rounds
500/400m Row
400m run
25/20 Cal Airbike
15 burpees
Have to be completed by 8 min mark per round
Accessories
A) Feet on plate KB Jefferson curl – 5 reps x 3 sets; Rest 60 seconds
B) Elevated pigeon – 2 mins per side on bench.
TUESDAY
Strength/Skill
Squat clean + Front Squat
Every 2:00 for 6 sets (12:00)
Set 1-2 – 2+3 reps @ 6/10 RPE (65-75%)
Set 3-4 – 2+2 reps @ 7/10 RPE (75-85%)
Set 5-6 – 2+1 reps @ 9/10 RPE (85-95%)
Workout Of The Day
AMRAP 12 mins – In pairs.
50 Wall balls
50 Alternating renegade rows @ 2x 22.5/15kg
100 Crossover skips
*While one is working throughout the other is holding 2x KB’s in front rack @ 2x 24/16kg
WEDNESDAY
Strength/Skill
12 min Skill based AMRAP
5 Strict pull ups – 3 position pauses – forehead to bar, chin over bar, forehead to bar. All for 2 seconds.
2 attempts at Toes to bar – Toes to rings – Knees to elbows.
10 Hollow rocks
10 tuck ups
10 second hollow hold
**Practice on toes to bar work the focus is jumping into a hollow shape to maximise momentum.
Workout Of The Day
3 rounds for time:
20 T2B
20 Alt DB snatches @ 32.5/22.5kg
THURSDAY
Strength/Skill
Every 2:30 x 5 sets
4 Push jerks – 2 sec pause at the top of each
+
20 sec top ring support hold + 10 sec bottom support hold
Workout Of The Day
13:00 time cap.
4 rounds for quality:
3 HIGH box jumps
10 Clapping push ups
10 Jumping Air Squats
8 Dball chest passes
FRIDAY
Strength/Skill
14:00 on clock
4 sets of 8 reps @ 10 rep max – Back rack lunge step
Superset with Handstand complex
3x Box Pike HSPU + 1x Box conan right + 3x Box Pike HSPU + 1x Box conan left
Workout Of The Day
30 Power Snatches @ 60/40kg
30 Double DB box step ups @ 2x 22.5/15kg
30 Clean and jerks @ 60/40kg
30 Double DB box step ups
SATURDAY
Workout Of The Day
On the 2:00 x 16 Rounds:
Partner A: 15/12 Calorie Airbike
Partner B:
AMRAP of:
7 Thrusters @35/25kg
7 Pull-ups
7 Burpees
*Next 2 minute block swap over.
**Score = total rounds completed of the AMRAP.
