Monday
Strength
15 minutes to complete
5x
5 Weighted Pull Ups/ BW/ Banded
5 Scap Pulls straight after
Workout
E2MO2M 20
8 Cal Machine
10 Pull Ups
12 Hollow Rocks
Aim to have 40s rest
Pull Ups need to be unbroken throughout
Tuesday
Strength
EMOM 8
1 Squat Clean + 1 Hang Squat Clean
Increase every other minute
Workout
3RFT
8 Thrusters 60/40
16 Burpees over bar
60 Double Unders
Time Cap 10 minutes
Wednesday
Partner Workout
AMRAP 30
400m Run Together
You Go I Go
21 KB Swings 24/16
12 Pull Ups
400m Run Together
You Go I Go
24 KB Swings
9 Chest To Bar Pull Ups / 12 Pull Ups
400m Run Together
You Go I Go
27 KB Swings
6 Bar Muscle Ups / 12 Pull Ups
Each Run + Swings + Pull Ups = 1 round
Weightlifting
Snatch
15 mins:
Snatch Deadlift + Low Hang Pull
6x2
75-80%
15 mins:
Pause Hang Snatch + Low Hang Snatch (x2)
6 sets
60-70%
Thursday
Endurance
AMRAP 25
21/15 Cal Machine
25 Weighted Lunges 20/12.5
21 Press Ups
Friday
Strength
18 minutes to complete
4x
5 Tempo Front Squats
3s Down, 1s Up
10 Deficit Static Lunges Each leg
Workout
5 Rounds
15 Push Press 42.5/30
12 V Sits
9 Burpees
60s Rest
Subtract 4 minutes of rest
Saturday
Endurance
AMRAP 28
200m Run
24 DB Snatches 22.5/15
20 DB Thrusters
16 High Knees
Teams of 3
AMRAP 30
100 Air Squats
80 Hand Release Press Ups
60 Plate GTOH 20/15
40 Box Jumps 24/21
20 OH Plate Surrenders
Partition between the team
Sunday
Weightlifting
15 mins:
Clean Lift Off
7x3
Heavy 90-100%
(focus is maintaining body position)
15 mins
Clean Deadlift + Clean + 2 Jerk
5-7 sets
60-65%
Just Move
In 6 minutes
1000m Run
6 Rounds
35s On
15s Off
High Knees
Russian Swings
Single Leg V Sits
Goblet Squats
Plank
Press Ups