Monday
Back Squats
5 x 5 @ 77.5%
15min AMRAP
12 Thrusters @ 50/35kg
12 Burpees Over Bar
200m Run Together
*P1 Does Thrusters in round 1, P2 does Burpees
Swap working order each round
Tuesday
3 Position Clean (1 @ above knee hang, 1 @ below knee hang, 1 @ floor)
Build to a Heavy Set
+
3 x 3 @ 90% of Heavy Set
21/15/9 for time:
Deadlifts (100/70kg)*
Step Down Box Jumps (24/20")
*this should be no more than 60% of your 1RM, scale appropriately!
Wednesday
25min Alternating EMOM:
1 - 6 Burpee Pull Ups
2 - 12 Front Squats (60/40kg)
3 - 12/10 Cal Bike Erg (or 15/12 Cal Air bike)
4 - 6 Devils Press (22.5/15kg)
5 - 12/10 Cal Ski
Thursday
16min EMOM
1 - 4 Bench Press @ 75-80%
2 - 8 Barbell Bent Over Row
3 - MAX Strict T2B
4 - Rest
10 Rounds - In Pairs (5 rounds each, YGIG)
10 Calorie Row
10 Ball Slams (15/10lb)
*GO HARD*
Friday
Hang Squat Snatch
10 x 1 @ 85-90% of 1RM Snatch
3 Rounds:
10 HSPU*
200m Run
10 C2B Pull Ups
200m Run
*Option to scale to Barbell STOH (60/40kg)
Saturday
For Time (team of 3)
150 DUs
30 Deadlifts (100/70kg)
150 DUs
30 Power Cleans (80/50kg)
150 DUs
30 Thrusters (60/40kg)
150 DUs
*One team member working at a time – can split the double unders up as much as they want but have to complete all the lifts in sets of 5 each time; so John does 5, Joe does 5, Graham does 5... repeat.
Sunday
5 Rounds:
AMRAP Unbroken Strict Pull Ups*
50 Double Unders
Rest 90s between rounds
* Try to get one more than last week
15min EMOM:
1 - 5 Burpee Ring Muscle Ups**
2 - 7 Devils Press
3 - 9 Burpee Box Jump Over
**Burpee ring pull ups or ring rows into a push up
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