Workout Of the Day (WOD)

Monday

Back Squat
 6 x 4 @ 60%
 Tempo 40X1

21 - 15 - 9
KB Swings (32/24kg)
Goblet Squats
300m run after each round


Tuesday

10 Minute EMOM focusing on technique
1 Power Snatch + 1 Hang Squat Snatch
@55-60%

5 x 2:00 Rounds with 2:00 Rest
20 Alt DB Snatch (20/15kg)
15 Burpees Over Dumbbell
AMRAP Calorie Bike in Remaining Time


Wednesday

A) 10 Minute EMOM
9 Air Squats
6 Push Ups
3 Power Cleans (60/40kg)

(5 Minutes rest)

B) 10 Minute AMRAP
9 Air Squats
6 Push Ups
3 Power Cleans (60/40kg)

(5 Minutes rest)

C) 10 Rounds for Time:
9 Air Squats
6 Push Ups
3 Power Cleans (60/40kg)


Thursday

20 Minute EMOM
 1 - Single Arm DB Press x 10 (right)
 2 - Single Arm DB Press x 10 (left)
 3 - 6-10 Ring Rows @ 22X2
 4 - 60s Max Double Unders
 5 - Rest

10 > 1 For Time:
T2B
Press Ups


Friday

Front Squat
3 x 10 @ 60%

In Pairs
15 Minute AMRAP
10 Calorie Row
10 Power Cleans @ 50/35kg
10 Step Down Box Jumps


*Alternate movements
e.g. P1 does Row, P2 does Cleans, P1 does BJs, P2 does row etc.


Saturday

For Time (in team of 3)
300 Calorie row
300 Air squats
300 Alternating DB snatch (22.5/15kg)
300 Overhead walking lunges w/ med ball (9/6kg)

*One partner working at a time, can split up however they would like, and must complete all reps per movement before moving on to the next


Sunday

Upper Body Super Set:
5 Rounds:
3 Weighted push ups
3 Weighted Chin Ups
*As heavy as possible without failing a rep

15 Minute EMOM:
1 - 8 Deadlifts (100/70kg)
2 - 10 Calorie Row/erg/bike
3 - 12 DB STOH (2 x 22.5/15kg)