Monday
5 Rounds for time:
1km/900m row/ski or 800m run
1 rounds of DT (DT = 12 Deadlifts, 9 Hang power cleans, 6 Shoulder to overhead)
Tuesday
EMOM – 24 mins
1 – 5-10 kipping pull ups/CTB
2- 50 DU
3- 18 hang DB snatch
Wednesday
Build to heavy double Back squat
with a 5 sec lower on each rep
12 min AMRAP
15 calf raises
20 reverse weighted lunges
15 barbell good mornings
Base Conditioning (7pm only)
Row
0-1min 14/10kcals
1min-3min 28/20 kcals
3-6min 42/30 kcals
6min-10min 56/40
10-min-15min 70/50
Run
0-1min 100m
1min-3min 200m
3-6min 300m
6min-10min 400m
10-min-15min 500m
Thursday
A)
4 x 10 floor press
super set
DB bent over rows 8 each side
Every 4 mins x 3 rounds
40/30 kcals
15 down ups
3min time cap
Friday
Build to a heavy 3rm Touch and go power snatch
3min on 1 min off
3 box jump
4 TTB
5 hang snatch
x 4
Saturday
In Pairs
20 minutes
ascending ladder 5,10,15,20…..
Deadlift (60/40)
Power clean
Front Squat
Push Press
Rest 4 mins
8 min max kcals
Sunday
0-12 minutes
2.5km/2km Ski
12-24 minutes
2.5km/2km Row
24-36 minutes
1,600m run
