Monday

Weightlifting Focus

Establish a 1rm in this complex

Power Clean + Power Clean + Squat Clean

Workout
E2MO2M 18
1. 200m Run + 5 DB Clusters 22.5/15
2. 250m Row + 7 Burpees
3. 50 Double Unders + 9 Pull Ups

Tuesday

Skill
15 minutes of Double Under practice

If you've got Double Unders, work through

E2MO2M 14

2 Legless Rope Climbs
50 Unbroken Double Unders

Workout
150 Double Unders
3 Rounds
15 Db Squats (1) 22.5/15
10 Db Snatches
5 BMU
Then...
150 Double Under

Just Move
4 Rounds
45s On/ 25s Off

Weighted Step Overs
Db Squats
Air Bike
Db Deadlifts
Wall Balls
Mb Sit Ups
Skipping

Wednesday

Partner Workout
30 Power Snatches 40/30
15 Syncro Burpees over bar
400m Run together
30 Thrusters 50/35
15 Syncro Burpees over bar
400m Run
30 Power Cleans 60/40
15 Syncro Burpees over bar
400m Run
30 Deadlifts 70/45
15 Syncro Burpees over bar
400m Run

Share bar work

Endurance
5RFT
400m Run
30 Kb Swings 24/16
20 Wall Balls 20/14
10 Pull Ups

Time Cap 30 mins

Thursday

Strength
Back Pause Squat for load:
#1: 1 rep @ 90%
#2: 1 rep @ 90%
#3: 1 rep @ 90%
#4: 1 rep @ 90%
#5: 1 rep @ 90%

AMRAP 14
8 Back Squats 50/35
8 Burpees over bar
200m Run

Hero Workout
EMILY
10 rounds for time of:
•30 double-unders
•15 pull-ups
•30 squats
•100-m sprint
Rest 2 minutes

Friday

Skill
Toes To Rings

If you can perform Toes To Rings
Complete the EMOM 12
1. 5 Kip Swings to 5 Toes to bar
2. 10 V Sits
Aiming to keep feet together and legs straight

Workout
2x AMRAP 7
6 Toes To Bar/Rings
9 Press Ups

Rest 3 Mins

3 Devil Presses 20/12.5
50 Double Unders

Saturday

Endurance

2 Rounds
3 Minutes
Max Distance Row

4 Minutes Rest

3 Minutes
Max Distance Air Bike

4 Minutes Rest

Teams of 3
AMRAP 35
YGIG
100m Run
10 Thrusters 42.5/30
5 C2B

Sunday

Just Move
4 Rounds
1 Min On/ 30s Off

Db Burpee box step overs
Alt Russian Swing + American Swing
Ring Rows
Inch Worm with 3 press ups

After each round
400m Run/ 500m Row/ 1.1km Air Bike
(3mins)