Monday

Partner Workout

EMOM 32
1. P1. 12 Push Press + Max Burpees
2. P2. 12 Push Press + Max Burpees
3. P1. 15 V Sits + Max Jumping Squats
4. P2. 15 V Sits + Max Jumping Squats

Tuesday

Strength
3x
10 Bicep Curls
30s Gun Walk March

then
3x
10 Push Press EA
30s Press Ups

60s rest between sets

Workout

4x
AMRAP 3
15 Air Squats
15 DB Snatches/ KB Snatches/ Plate Clean & Press (all movements from hips)
15 Burpees over weight

In Remaining time...Max Hang Clean & Jerks, GTOH to for plate.

90s Rest

Wednesday

Partner Workout

AMRAP 14
Complete a full round of
10 KB/ DB Snatches (from floor) or Plate GTOH
8 Press Ups

1 min rest

AMRAP 14
Complete a full round of
10 Goblet Squats
30 Mountain Climbers

Thursday

Core
Accumulate 5 minutes in a Hollow Hold position

Every break...
12 Single Leg V Sits
8 Sit Ups

Workout

AMRAP 20
8 Right arm Cleans
8 Right arm Push Press
32 BW Russian Twists
8 Left arm Cleans
8 Left arm Push Press
32 Hollow Rocks

Friday

Endurance
AMRAP 25
20 Single Arm Russian Swings/ Plate Hang Cleans
10 V Sits

Every 5 mins complete
10 Burpees

Saturday

Teams of 3

AMRAP 36
4 Thrusters
12 Sit Ups
36 Mountain Climbers

Complete full rounds then swap,
Once you've completed your round, hold a Plank until the following team member is done.

Sunday

Stretch Session with Rach @9:00 on Zoom

Endurance

Run 5k