MONDAY
Strength/Skill
Bench Press
One set every 5 mins for 3 sets.
5.5.5 reps – Rest 10 secs between every set of 5.
Superset with:
10 each arm single arm high pulls
Workout Of The Day
AMRAP 14
50m Each arm DB overhead carry
3 prone swimmers
10 each side plate external rotations
10 each side, side plank reach throughs.
15 V ups
TUESDAY
Strength/Skill
Back Squat
*1 set every 2:30 for 5 sets (12:30)
4 sets of 5 with 2 sec pause in bottom
1 set of 12 1+1/4 squats
Workout Of The Day
AMRAP 10 mins
16 box plyo skiers
1x DB complex @ 2×22.5/15kg
*Dumbbell Complex =
3 Dumbbell Burpee
3 Dumbbell Hang Power Clean
3 Dumbbell Front Squat
3 Dumbbell Push Press
WEDNESDAY
Strength/Skill
–
Workout Of The Day
Every 2 mins for 16 rounds
Set 1:
200m Run
Set 2:
6 each side, rear foot elevated split squats
20 DB russian twists – both sides count as 1.
30m Farmers carry
*Choose load so can go unbroken on DB movement but should be tough.
THURSDAY
Strength/Skill
15 min Skill based AMRAP
3x Wall walks – 20 sec hold on third one
30 Sec hollow hold
12 strict supinated chin ups – Box/band assisted, must be unbroken.
20 Stalder leg lifts
Workout Of The Day
5 rounds for time:
20/15 Ring rows*
15 Hand release Push-Ups
20 alternating box step up – unweighted
*If you are comfortable with pull ups, perform 20 ring rows. Otherwise 15 to chase intensity.
**Ring rows are with feet underneath rings.
FRIDAY
Strength/Skill
Deadlift
Every 30 secs for 7:30
3 rep @ 50-60% + band tension
*Reset on deadlift.
Workout Of The Day
CHOOSE YOUR OWN ADVENTURE
90/70 Cal Row
120 KBS @ 24/16kg
10 Rope climbs
SATURDAY
Workout Of The Day
In teams of 2
2 rounds
40 x Power cleans @ 60/40kg
30 x Synchro hang DB Snatch @ 22.5/15kg
50 x Box jump overs @ 24/20″
25 x Synchro pull ups
40 x Front Squats @ 60/40kg
20 x Synchro burpees to pull up bar
30 minute time cap
