Monday

Endurance
3 Rounds
21 Press Ups
18 Hang Power Cleans 50/35
15/11 Cal Machine

2 Rounds
18 Press Ups
15 Hang Power Cleans 60/40
12/9 Cal Machine

1 Round
15 Press Ups
12 Hang Power Cleans 70/45
9/7 Cal Machine

Tuesday

Strength

In 15 minutes complete 3 rounds of

5 Pull Up Negatives
Max Strict Pull Ups/ Banded/ Squat Rack/ Ring Rows
Max Hold Chin Over Bar

Workout

AMRAP 16
5 Pull Ups
9 DB Thrusters (1) 22.5/15
13 Hollow Rocks

Wednesday

Teams of 3

AMRAP 28

YGIG

10/8 Cal Machine
8 STOH 50/35
6 Burpees

Weightlifting

Clean:
15 mins:
Clean Deadlift + Low Hang Pull
6x2
75-80%

15 mins:
Low Hang Clean x2 + Jerk
6 sets
60 - 70%

Thursday

Core
In 12 minutes...

AMRAP
Core

10s Hollow Hold
10 Hollow Rocks
10 Heel Taps
10 Single Leg V Sits

Workout

EMOM 16
1. 5 GTOH 60/40
2. 8 TTB or 16 High Knees

Friday

Strength

In 10 minutes

Find your 3rm Strict Press
Aim for 4 working sets

In 8 minutes
3 Sets
50% weight, max reps plus max banded tricep extensions
Minimal rest, numbers which decrease each set.

Workout

For Time
1 Round
As Fast As Possible

60/ 45 Cal Machine
40 Thrusters 42.5/30
20 Burpees Over Bar

Saturday

Endurance

8RFT
40 Double Unders
20 Hand Release Press Ups
10 Hang Squat Cleans 55/37.5

Time cap 35 minutes

Partner Workout

AMRAP 32

Complete Run + Clean + Sit Ups then swap

200m Run
7 Power Cleans 60/40
14 Sit Ups

60 Double Unders
7 Push Press
14 Single Leg V Sits

Sunday

Weightlifting

15 mins:
Snatch Lift Off
7x3
Heavy 90-100%

15 mins:
Snatch Deadlift + Snatch + OHS
5-7 sets
65%

Just Move

In 10 minutes
Accumulate a 5 minute Plank
Every break...6 Sit Ups 8 + Single Leg v Sits

5 Rounds
40s On 20s Off
Jumping Lunges
KB Swings
Press Ups
KB Deadlifts