Monday

Teams of 3
EMOM 30
Partner 1. 11/8 Cal Bike + Max Wall Balls
Partner 2. Repeat
Partner 3. Repeat

Score = Total wall balls

Technique Tuesday

Handstand Push Ups!

10 mins technique
into
3 Rounds
4 Wall walks
20s Handstand hold
5 Handstand Push Ups (HSPU)

Workout

AMRAP 9
10 DB Snatches 22.5/15
8 Front Rack DB Squats
6 Burpees over DB

Wednesday

Endurance

5RFT
400m Run
8 Power Cleans 80/50
12 Pull Ups
16 Hollow Rocks

Time cap 27 minutes

Weightlifting

20 mins:

Power Snatch + Hang Power Snatch + High Hang Power Snatch

Build weight progressively focussing on technique

EMOM12
1) 30s Front leaning rest
2) 40s KB OH Hold (20/20)

Thursday

Strength

In 20 minutes

Back Squat 4x5

After each set 8 Static lunges holding 2x KBs

Workout

EMOM 16
For max reps

1. Cal Machine
2. Jumping Lunges
3. DB Hang Power Clean + Press 22.5/15
4. Rest

Friday

Strength
Superset

Pull Up Negatives
5x6

Bent Over Row
5x18

Workout

AMRAP 12
25 Double Unders
15 Air Squats
5 Strict Pull Ups

Spa Town Saturday!

Three horrid workouts all in one day!

Sunday

Weightlifting

20 mins:

Power Clean + Hang Power Clean + High Hang Power Clean

50-60% of Power Clean

EMOM12
1) 40s Double KB FR Hold
2) 30s Wall sit

Partner Just Move

0-15 mins

One work One Rest

5x 200m Runs each (push hard)

15- 30 mins
You Go I Go
8 DB Thrusters
6 Ring Rows
4 Burpees