Monday
24 min AMRAP
600m run or 800/725m row/ski
15 HSPU/ 20 press ups
20 hang power snatch 35/25
Tuesday
A) Every 3 mins
10 back squats x 5 sets
B) 50 box step ups (22.5/15)
50 single arm OH lunges
25 box step ups
25 single arm OH lunges
Wednesday
A) Build to a moderate 3 rep max ground to overhead (GTOH)
B)
21-15-9
GTOH 43/30
TTB
Straight into
21-15-9
GTOH 60/40
Kipping Pull Ups
Base Conditioning
8min row 2min stroke rate 22s/m 2min stroke rate 24s/m 2min stroke rate 22s/m 2min stroke rate 24s/m | EMOM 10 kcal run | 8min row 2min stroke rate 24s/m 2min stroke rate 26s/m 2min stroke rate 24s/m 2min stroke rate 26s/m | EMOM 8 kcal run |
Thursday
A) 5-5-5-5-5
no touch and go deadlift
B) In pairs
2mile run
150 down ups
Friday
Fight gone bad
1min – hang DB snatch
1 min – max WBS
1 – min max box jumps
1 – min max kcals
1-min push press
1min rest
x 5
Saturday
20 min AMRAP
30 kcals
20 KB swings
15 ring rows
10 DB burpee deadlifts (5 each side)
Sunday
20-2
Front squats + push press with empty bar
200m run or 300/275m row or ski
