MONDAY
Strength/Skill
Workout Of The Day
0-5 min 800m Run
+
5-25 mins
20 min AMRAP
50 Box jump
50 jumping pull ups
50 Alt DB snatches
50 walking lunges
50 knees to elbows
50 Single arm DB push press
50 double unders
+
25-30 min 800m Run
TUESDAY
Strength/Skill
Squat clean + Front Squat
Every 90 seconds for 8 sets (12:00)
Set 1-2-3 – 1+4 reps @ 6/10 RPE (60-65%)
Set 4-5-6 – 1+3 reps @ 7/10 RPE (70-75%)
Set 7 – 8 – 1+2 reps @ 8/10 RPE (80-85%)
Workout Of The Day
10:00 time cap:
For time:
3-3-6-6-9-9-12-12-9-9-6-6-3-3
Hang squat cleans @ 60/40kg
Lateral burpees over barbell
WEDNESDAY
Strength/Skill
13 min Skill based AMRAP
5 Strict pull ups – 2 sec pause forehead to bar on way up
20 DB russian twists
20 stalder leg lifts
3 reps box jumping Pull ups/Chest to bar/Bar muscle ups**
**Practice shapes of body.
Workout Of The Day
13:00 AMRAP
18/14 cal airbike
5 Wall walks
Rest 60 seconds after each set
THURSDAY
Strength/Skill
Every 2:00 x 5 sets
5 Push jerks – 2 sec pause at the catch of each
Workout Of The Day
4 rounds for quality
50m Deadball shoulder carry
50m farmers carry/pinch grip carry
50m Dual KB front rack carry
15 second each side, single arm ring plank (30 second dual arm)
*Goal is heavy as possible load
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
PARTNER QUARTER FINALS WORKOUT 4+2
0-10 minutes:
10 Clean and jerks at 60/45kg
Rest 1 minute
10 Clean and Jerks at 80/60kg
Rest 1 minute
10 Clean and Jerks at 100/70kg
Rest 1 minute
AMRAP Clean and Jerks at 110/75kg
10-15 minutes REST, pack up bars and get boxes out.
15-35 minutes
Workout 2
3 Rounds for time (or 20 minutes)
50 Wall balls
50 Burpee box jump overs
*Both workouts are broken between you however you may choose.
