MONDAY
Strength/Skill
Workout Of The Day
10 ROUNDS – 30 minutes:
AMRAP 1: Chipper Reps
AMRAP 2: Assault Bike Calories
Chipper:
50 Deadlifts @60/40kg
50 Toes to Bar
50 Box Jump Overs (24″/20″)
*Score = Sum Total Reps
**If chipper is done, that minute now becomes rest for the remainder of 10 rounds.
TUESDAY
Strength/Skill
Squat clean + Front Squat
Every 90 seconds for 8 sets (12:00)
Set 1-2-3 – 2+2 reps @ 6/10 RPE (65-70%)
Set 4-5-6 – 2+1 reps @ 7/10 RPE (75-80%)
Set 7 – 8 – 1+1 reps @ 9/10 RPE (85-90%)
Workout Of The Day
In pairs:
3 rounds for time:
Partner A does 20/15 cal airbike
Partner B does 20 alternating Box step ups @ 1×22.5/15kg
SWAP AND COMPLETE THE OPPOSITE
THEN
20 synchronised DB hang snatches @ 22.5/15kg
WEDNESDAY
Strength/Skill
10 minutes free play time.
IMPROVE YOUR HANDSTAND
– Handstand hold
– Handstand push up
– Handstand walk
Workout Of The Day
Every 4:00 x 3 sets
100m Farmers carry
20 Lateral skaters – Max distance.
25 stalder leg lifts
Max reps in time remaining of:
V ups
THURSDAY
Strength/Skill
Power snatch
Every 90 seconds for 8 sets (12:00)
Set 1-2-3 – 3 reps @ 6/10 RPE (60-65%)
Set 4-5-6 – 2 reps @ 7/10 RPE (70-75%)
Set 7 – 8 – 1 rep @ 8/10 RPE (80-85%)
Workout Of The Day
13:00 to complete.
12-9-6 reps for time of:
Thruster @ 40/30kg
Hang Power Clean
3 minutes rest, then…
6-9-12 reps for time of:
Thruster @ 40/30kg
Hang Power Clean
FRIDAY
Strength/Skill
One set every 2:30 for 5 sets
12 Barbell back rack lunge steps
*Increase load throughout. Aim to finish around 90% of last weeks 10RM
Workout Of The Day
For time:
30 Line facing burpees
1000m Run
100m Dball stomach carry @ 65/45kg
1000m Run
30 Line facing burpees
SATURDAY
Workout Of The Day
AMRAP 28 mins
60 Deadlifts @ 60/40kg
100 double unders (both working at same time)
45 Hang Power Cleans @ 60/40kg
100 double unders (both working at same time)
30 Push Jerks @ 60/40kg
Every 2 Minutes [Starting at 0:00]:
250/200 Meter Row
*Alternate row with partner.
