MONDAY
Strength/Skill
Bench Press
One set every 3 mins for 5 sets.
3 reps increasing in load to build to 3RM
Superset with:
10 dual arm DB cuban press – Light load.
Workout Of The Day
5 rounds for time:
55 Double unders
5 Push jerks @ 85/55kg
TUESDAY
Strength/Skill
Back Squat
1 set every 2:30 for 15 mins
4-2-4-2-4-2
Workout Of The Day
Deadlift
One set every 2 mins for 5 sets.
3.3 reps – Rest 10 secs between every set of 3.
*3’s are touch and go.
WEDNESDAY
Strength/Skill
–
Workout Of The Day
3 sets:
5 min max cal on erg of choice
3 minute AMRAP of:
10 Burpee box jumps @24/20″
10 Double DB box step ups @ 2x 22.5/15kg
1 minute: Handstand practice**
**Handstand hold – Handstand walk – Wall walk
THURSDAY
Strength/Skill
Workout Of The Day
“MURPH”
1.6km Run
100 Pull ups
200 Push ups
300 Air squats
1.6km Run
OPTIONS:
1. As written.
2. Run to start and finish, but middle is partitioned however you please.
3. Half Murph – 800m – 50 – 100 – 150 – 800m – Can partition however.
4. Partner Full Murph – Run together, Other movements broken between you.
must do as written.
FRIDAY
Strength/Skill
2 sets
15 V ups
15 Hollow rocks
15 tuck ups
15 sec hollow hold
Straight into:
5 prone swimmers
10 each side plate external rotations
10 each side, side plank reach throughs.
15 rear delt flys each side
10 Trap 3 raises
Workout Of The Day
Teams of 2:
800m Farmers carry @ 2x 32/24kg
600m Front rack carry @ 2x 24/16kg
400m Dball carry @ heavy – lengths in gym.
*People who didn’t do Murph hold Wall sit while
partner is DBall carrying.
SATURDAY
Workout Of The Day
In pairs – 40 min time cap
30/24 Cal airbike – Split between
30 Clean and jerk
30/24 Cal airbike – Split between
24 Clean and jerk
30/24 Cal airbike – Split between
18 Clean and jerk
30/24 Cal airbike – Split between
12 Clean and jerk
30/24 Cal airbike – Split between
6 Clean and jerk @ 70/45kg
Build to 1RM power clean in remaining time
