Monday

Endurance

50 Cal Machine

4x
50 Double Unders
10 DB push press 20/12.5

50 Cal Machine

4x
50 Double Unders
10 DB Hang Power Cleans

50 Cal Machine

Tuesday

Strength

Barbell Complex
In 15 minutes find a daily max for this complex

Deadlift
Power Clean
Front Squat
Push Jerk

Workout

AMRAP 9
7 DB Hang Clean + Jerk (Right arm) 22.5/15
5 Burpees
7 DB Hang Clean + Jerk (Left arm)
9 Press Ups

Wednesday

Partner Workout

AMRAP 28
150 Cal Machine
120 KB Swings 24/16
90 Single Leg V Sits
60 Pull Ups

Weightlifting

15 mins:
Tall Snatch
6 sets x 4 reps

Keep weight light and focus on speed and aggression under the bar

15 mins
Pause Hang Snatch + Hang Snatch

5 sets
75-80%

Build to working weight then start sets

Thursday

Strength

AMRAP 10
10 Deadbugs
20s High Knee Hold
25s Hollow Hold
30s Plank Hold
35 Heel Touches

Workout

5RFT
35 Double Unders
25 Plate GTOH 20/15
15 Burpees Over Plate

Friday

Strength

Tempo Pull Ups

5x
5 Strict Pull Ups
1s Up, 2s Pause, 3s Down, 1s Pause

These can be Weighted/BW/ Banded/ Foot assisted

Workout

Helen

3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups

Saturday

Endurance

AMRAP 30
3-6-9-12-15-18-21-24-27...
Thrusters 42.5/30
Down Ups
Sit Ups

200m Run between rounds

Partner Workout

20RFT
21/16 Cal Machine
6 GTOH 60/40

Time cap 40 minutes

Sunday

Weightlifting

15 mins:

Zombie Squat
6x4
70% of Front squat

15 mins:

Halt Clean + Clean + Jerk
5 sets
70-75%

Just Move
0-10 minutes
21-15-9
Cal Machine
Burpees

10- 20 minutes
AMRAP
10 Plate GTOH
10 Sit Ups
10 Plate Thrusters
10 Hollow Rocks

20- 22 minutes
Rest

22- 32 minutes
21-15-9
Cal Machine
Burpees