Workout Of the Day (WOD)

Monday

Back Squat 4 x 8 @ RPE 8

(Reps should be tough, but there should be no fails or bails)


**4 x 3 Mins windows/No Rest between windows**
10 Cals (on kit of choice)
10 Press Ups
10 Pull Ups
20 Air Squats
Max. Burpees in remaining time


Tuesday

10 Minute:
1 - 10 x Toes to Bar
2 - 40s Max Double Unders

12 Min AMRAP
4 Strict Pull Ups
8 Plate GTOH @ 15/20
16 Plate OH Lunges @15/20
200m Run


Wednesday

Work to a Heavy Complex in 20 mins
1 Power Snatch + 1 Hang (squat) Snatch + 1 Overhead Squat

Thursday

"Filthy 50"

For Time
50 Box Jumps (24/20")
50 Jumping Pull-Ups
50 Kettlebell Swings (24/16kg)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (20/16kg (45/35lbs))
50 Back Extensions
50 Wall Ball Shots (9/6kg)
50 Burpees
50 Double-Unders


Friday

10 Minute EMOM:
1 – 10 Front Squats @ 50-60% of 1 RM
2 – 5 Strict HSPU


3 Rounds for time:
10 Burpee Box Jumps (24/20")
15 KB Swings (24/16kg)
400m Run


Saturday

Strict Press  4 x 8

*Super Set*

Ring Rows  4 x 12


21 - 15 - 9
HSPU
Burpee Box Jump Overs

Sunday

***Teams of 3***
TEAM CHIPPER
300 Double Unders
250 Calorie row
200 Wall Balls @ 9/6
150 Box Jumps (Step Down)
100 Pull Ups
50 Push Jerk (70/45kg)