MONDAY
Strength/Skill
Bench Press
One set every 3 mins for 5 sets.
5 reps increasing in load to build to 5RM
Superset with:
8 dual arm DB cuban press – Light load.
Workout Of The Day
10:00 time cap
24-20-16
Push jerk @ 60/40kg
16-20-24
Front rack reverse lunge steps @ 60/40kg
TUESDAY
Strength/Skill
5 sets:
Set 1-4: 5 Back Squats @ 32X0 tempo.
Set 5: 1 set of 3 Back Squats – as heavy as form allows
Workout Of The Day
7 Rounds for time:
7 T2B
5 Hang power snatches @ 50/35kg
7 Rounds for time:
7 T2B
5 Hang power snatches @ 50/35kg
WEDNESDAY
Strength/Skill
–
Workout Of The Day
10:00 to complete:
1200m Run
+ 10 each leg Double DB box step ups same load as last week.
8:00 to complete
1000m Run
+ Nothing else.
6:00 to complete
800m Run
+ 10 each leg Double DB box step ups same load as last week.
4:00 to complete
400m Run
+ 5 each leg Double DB box step ups same load as last week.
2:00 to complete
200m Run
+ Nothing else
THURSDAY
Strength/Skill
12:00 Rope climb practice
Option A:
6 sets
1 Legless rope climb + 1 Rope climb
(without coming down).
Option B:
EMOM
1-2 Rope climbs to target of choice
Option C:
5 sets
3 Seated wraps
1 Strict SLOW rope lower
Workout Of The Day
16 min EMOM
Min 1: Strict knee raises/T2B
Min 2: Single leg glute bridge (change legs each round)
Min 3: Rope pull ups (change hands on top each round)
Min 4: Heel elevated feet together squats
40 secs on/20 secs off
FRIDAY
Strength/Skill
Deadlift
One set every 3 mins for 5 sets.
2.2.2.2 reps – Rest 10 secs between every set of 2.
Workout Of The Day
20:00 time cap
Teams of 2:
1500m Row
30 Deadball over shoulder
800m Farmers carry @ 2x 22.5/15kg DB’s
Choose your own adventure
Swap in and out of exercises however.
SATURDAY
Workout Of The Day
TEAMS OF 2
AMRAP 3mins x 5 Rounds Each:
8 Hang power clean and jerks @ 60/40kg
12 Burpee Box Jumps 24″/20″
Max Calorie Row in remainder time
*Switch after full rounds
**30 mins.
