Recommended Workouts

Monday

Strength

In 15 minutes complete...
3x

6 Back Squats
4 Pause Back Squats
Max Jumping Lunges

Increase weight on bar each set

Workout

8 Burpees
15 Kettlebell Swings 24/16
Rest 30s
10 Burpees
18 Kettlebell Swings
Rest 60s
12 Burpees
21 Kettlebell Swings
Rest 90s
14 Burpees
24 Kettlebell Swings
Rest 120s
16 Burpees
27 Kettlebell Swings

Remove 5 minutes rest when recording time

Tuesday

Endurance

AMRAP 28
20/14 Cal Row or Bike
17 Hollow Rocks
14 Plate Overhead Lunges 20/15
11 Press Ups

Wednesday

Partner Workout

AMRAP 26
You Go I Go
2-4-6-8-10-12-14-16-18-20....
Hang Clean + Jerk 42.5/30
Burpees Over Bar

Weightlifting

Clean
Technique re-cap

15 mins: Front Squat
5-7 working sets
4 reps Medium weight

15 mins
Clean DL + Clean + Jerk
5-7 sets
Keep light. Up weight if comfortable

Thursday

Strength

Bent Over Row

2x 12 Pronated Grip
2x 12 Supinated Grip
2x 12 Wide Grip

Finish with max reps
YTW using 1.25kg

Workout

For Time

9-7-5-3
Power Cleans 80/50

18-14-10-6
Hand Release Press Ups

Friday

Strength

In 25 minutes complete...

Push Press
Build to a 10rm

Then perform 30 reps...
Each break complete 10 inch worms with a press up

Workout

For Time
21-15-9
STOH 42.5/30
Jumping Lunges
Single Leg V Sits

Saturday

Endurance

DT
5RFT
12 Deadlifts 50/35
9 Hang Power Cleans
6 Push Jerks

Every time the bar is put down...
400m Run

Partner Workout

AMRAP 30

25 Double Unders
15 DB Thrusters 22.5/15 (1)
5 Devil Presses

Complete full rounds then swap

Sunday

Weightlifting

15 mins:
OHS
Build weight across 5-7 sets

15 mins:
Snatch warm up
Power Snatch + OHS + Snatch
5-7 sets
Increase weight if hitting movement comfortably

Just Move

AMRAP 14
15/11 Cals
10 Weighted Box Step Ups
15 DB Deadlifts

Rest 3 minutes

AMRAP 14
15 Sit Ups
15 DB Push Press
15 Russian twists
15 DB Squats