Monday
2 min on/ 1 min off
15 box jumps
15 wall balls
remaining time max kcals
x 8
Tuesday
A)
5 sets x 3 reps
3 position clean deadlift (floor/below knee/ above knee)
2 sec hold in each position
B)
8 min AMRAP
8 power cleans (50/35)
8 TTB
Wednesday
A)
EMOM 8 mins
1 heavy back squat 80-90%
B)
4 sets
12-15 calf raises
SS
knee over toe split squats 4-8 depending or stength and mobility
SS
20 alt dead bugs (left arm, right leg)
Base conditioning
3 rounds on each
2min on / 1 min off
Run – 400m
Row – 500m / 475
5 rounds – 1min on/ 1 min off on each
Run – 200m
Row – 300/275m
Thursday
A)
Every 2 mins max strict pull ups x2
straight into
Every 2 mins max kip swings x 3
B)
For time:
75 KB Swings
1,600m Run or 2km row/ski
75 KB Swings
3.5min cap for swings
9min cap for run/row
16min cap overall
Friday
A)
Build to a 5 Rep max Thruster
B)
8 min ascending ladder
5 bar facing burpees
1 thrusters (50/35)
add 1 thruster each round
Saturday
In Pairs For time:
32 min time cap
20 syncro down ups
100 DB snatch
20 syncro down ups
200 Double unders
20 syncro down ups
200 kcals
20 sycro down ups
100 DB snatch
20 syncro down ups
remaining time max kcals
Sunday
0-12 minutes
on the 0 and 6min mark 30 air squats
max row remaining time
1min rest
13-25 minutes
on the 13 and 9 min mark 30 press ups
max ski remaining time
1min rest
26-38 minutes
on the 13 and 9 min mark 30 KB/DB deadlifts
max run remaining time
