Monday

Endurance Online Benchmark WOD 1

0- 14 mins
4 Rounds
25 KB + DB Russian Swings/ Plate Power Cleans
20 Sit Ups
15 Press Ups

14 - 20 mins
AMRAP
2 Goblet Squats
4 Reverse Lunges
6 Burpees Over Weight

20-22 mins
Rest

22- 30 mins
AMRAP
3 Push Press
5 Deadlifts
7 Plank Traverses
9 Tuck Ups
*Complete PP and DL on one arm, swap in the next round

Score = Seconds spare in first section + total reps in second and third section.

Tuesday

Strength
5x
8 Tempo Squats 3s Down, 0s Pause, 0s Up, 2s Pause
10 Static Lunges each leg (weighted)

60s Rest

Workout

Lockdown Online Benchmark WOD 2

AMRAP 3
Press Ups

AMRAP 3
Air Squats

AMRAP 3
Plank Hold

AMRAP 3
Jumping Lunges

45s Rest between AMRAPs
Record reps for each section
Once plank hold ends, rest

Wednesday

4x AMRAP 6
10 Hang Clean & Jerks (5EA)
14 Hollow Rocks
10 KB/ DB Swings or Hang Snatches with plate
14 Press Ups

60s Rest after 6 mins
Continue from where you finished previous round

Target - 10 Rounds

Thursday

Partner WOD
AMRAP 34
Complete full rounds of

30 Mountain Climbers
25 Hang Snatches
20 Surrenders
15 Hollow Rocks
10 Burpees

Friday

Strength

4x
30s On 10s Off
Hand Release Press Ups
Floor Press x2
Bicep Curls
Bent Over Row x2

Workout

27-21-15-9
KB or DB Swings/ Plate Hang Snatches
Press Ups
Power Cleans
Sit Ups

Saturday

Teams of 3
AMRAP 30
Complete rounds of...

10 Deadlifts
8 Hang Power Cleans
6 Front Squats
4 Push Press
2 Thrusters

Once athlete 3 is finished...
15 Syncro Down Ups

Use one arm throughout the round, then swap next round.

Sunday

Stretch Class 9am Zoom

Just Move

2 Rounds
3 mins On 1 min Off

10 Air Squats
10 Deadlifts each side
10 Lunges

10 Press Ups
8 Push Press each side
6 Burpees

6 Plank Traverse
8 Single Leg V Sits
10 Reverse Crunches