Workout Of the Day (WOD)

Monday

Tempo Front Squats

6 x 4 @ 60% of 1RM or RPE 8/10 at Tempo 40X1

12 Min AMRAP
*40s on : 20s off

10 Alt. DB Snatch (22.5/15kg)
8 DB Lunges (Step forward, not backwards)
6 Burpees over DB
4 Toes to Bar
**Pick up from where you left off last round.

This is an AMRAP of intervals – so go hard for the 40 seconds and then rest for 20, but don’t start at the beginning again, carry on from where you were when the 40 seconds was up.


Tuesday

Strict Press

Build to a Heavy 3
+
3 x 3 @ 90% of Heavy 3


In Pairs

1000m Run (together)
100 Box Jump Overs (Step Down)*
1000m Row*

*Swap every 250m/10 Burpee Box Jump Overs


Wednesday

EMOM Until Failure (30 Min Time Cap)
1 - 1 Burpee
2 - 2 KB Swings
3 - 3 Wall Balls
4 - 4 Burpee
5 - 5 KB Swings
6 - 6 Wall Balls...

*Once you cannot complete work within the minute, REST FOR 1 MINUTE, then continue with 10 reps for the remainder of the workout.


Thursday

16min EMOM:
1 - 8 Weighted Chin Ups
2 - 3-8 Strict Push Ups (40X1)
3 - Max Effort Hanging L-Sit
4 -Rest


12 Min AMRAP
10 HSPU's
20 Sit Ups
30 Double Unders
200m Run


Friday

Open workout 20.2


Saturday

Partner Whitten (For Time)

5 Rounds for time:
22 Kettlebell swings, 32/24kg
22 Box jump, 24/20"
400m Run (together)
22 Burpees
22 Wall-Ball Shots, 9/7kg

*Teams of 2


Sunday

Power clean
10 x 3 @ 65%

5 Rounds:
20 Thrusters (35/25kg)
10 Pull Ups

60s Rest Between Rounds
(15 min cap)