Workout Of the Day (WOD)

Monday

Deadlift
3 x 8 @ 31X1

30-20-10
KB Swings (24/16kg)
Burpee Box Jump Overs


Tuesday

Strength:
10 Sets:
1 Power Clean + 1 Hang Squat Clean @ 60-65%

Conditioning:
1 -> 10
Pull Ups
200m Run


Wednesday

In Teams of 3:
30min AMRAP
10 Front Squats (50/35kg)
10 Burpees Over Bar
10 T2B

P1 and P2 work on AMRAP alternating each movement, P3 Accumulates Calories on Rower/Bike
Swap partner rowing every 3mins


Thursday

16 Minute EMOM

 1- 1 Rope Climb
 2 - MAX Ring push ups
 3 - 5-15 HS Kick Ups (soft touch)
 4 - Rest

12min AMRAP
10 DB Hang Clean and Jerk @ 22.5/15kg (Right arm)
10 DB Hang Clean and Jerk @ 22.5/15kg (Left arm)
10 Sit Ups
10, 20, 30, 40.... Double Unders

**Only the double unders increase as the rounds go on, everything else stays the same.


Friday

Strength:
Super set, 3 Rounds:
10 Front Rack Barbell Box Step Ups
10 (per arm) Single Arm OH KB Lunge

Conditioning:
40 Cals row, ski or bike buy in, into:
3 Rounds:
30 Air Squats
20 Press Ups
10 Pull Ups


Saturday

30 Min Running Clock - In Pairs:

0:00-10:00
You Go I Go
6 x 300m Run (3 Each)

10:00-20:00
You Go I Go
6 Rounds of 10 Cal Row/Bike/Erg + 20 WB (3 whole rounds each)

20:00 - Finish
21-15-9
Synchro Plate GTOH
Synchro Down Ups


Sunday

Overhead Squat
5 x 4 @ 75%

Every 3:00 x 5 Rounds
5 Devils Press (22.5/15kg)
10 DB Box Step Overs