Workout Of the Day (WOD)

Monday

Back Squat

5 x 5 @ 72.5%

Conditioning:
5 x 2:00 AMRAP (2:00 Rest between each AMRAP)
10/12 Cal Row
12 KB Swings (32/24kg)
AMRAP Down Ups in Remaining Time

Tuesday

Power Clean

Build to a Heavy Double

+

3 x 2 @ 90% of todays Double

Conditioning:
3 Rounds For Time:
400m Run
15 Power Cleans (60/40kg)

Wednesday

A. 10min AMRAP:
16 Sit Ups
8 Cal AirBike
8 Pistols

(Rest 2 mins)

B. 10min AMRAP:
16 KB Swings (24/16kg)
8 Cal Row
8 HSPU

(Rest 2 mins)

C. 10min AMRAP:
16 Burpees
8 Cal Bike Erg
8 C2B

Thursday

16min EMOM
1 - 8 Bench Press @ 55-60%
2 - 12 Barbell Bent Over Row
3 - MAX Strict T2B**
4 - Rest

5 Rounds:
21 Double Unders
15 T2B
9 STOH (60/40kg)

Friday

Hang Squat Snatch
6 x 3 @ 65-70% of 1RM Snatch

In Pairs (you go I go)
3 Rounds Each: (1 DB)
20m OH DB Walking Lunge (22.5/15kg)
20 DB Box Step Ups
20 Alt DB Snatch

Saturday

TEAM WOD
30min AMRAP:
5 Muscle Ups (Bar or Ring)
15 Deadlifts (100/70kg)
25 Burpee Box Jumps

*Every 5:00 Run 400m as pair
2 C2B/3 Pull Ups/4 Ring Rows = 1 MU

Sunday

5 Rounds:
AMRAP Unbroken Strict Pull Ups
50 Double Unders
90s Rest

*Use a band for the pull ups if needed to try and get a minimum of 8 reps

15min EMOM:
1 - 12 Cal Row
2 - 14 Wall Balls
3 - 16 Alt DB Snatch (22.5/15kg)