Monday

Weightlifting Focus

Snatch Complex

Snatch First Pull + Power Snatch

Workout

3 Rounds
Every 90s complete...
1. 100m Ski + 10 Pull Ups
2. 100m Row + 8 Burpees
3. 100m Run + 6 Each Arm DB Thrusters (1) 20/12.5
4. Rest

Tuesday

Strength

EMOM 15
1. 8 Box Jumps
No necessarily high, but make it explosive.
2. 8 Jumping Lunges
Jump as high as possible between lunges, BW is fine or weighted for your pleasure.
3. 64 Flutter Kicks

Workout

25 Wall Balls 20/14
20 DB Snatches 22.5/15
15 Toes To Bar

Just Move

4 Rounds
60s On 30s Off
Shuttle Runs
Hollow Hold
DB Surrenders
Rowing
Sit Ups
Air Squats

Wednesday

Partner Workout
3RFT
1k Run
40 Deadlifts 100/60
40 Power Cleans 80/50
40 STOH 60/40

45 min TC

Endurance
AMRAP 32
50 Double Unders
30 Pull Ups
10 Cal Ski
50 Air Squats
30 Kb Swings 24/16
10 Cal Row

Thursday

Strength

Front Squat 5x5 @75%

Workout

6RFT
12 DB Lunges (1) 25/17.5
12 Cal Air Bike/ Ski/ Row

Girl Workout
Eva

5 rounds for time of:
• 800m run
• 30 Kettlebell Swing 2 pood
• 30 pull-ups

Friday

Gymnastics Focus

1rm Pull Up

Workout

800m Run
43 Pull Ups
17 Cleans 60/40

Saturday

Endurance

10RFT
200m Run
6 Sandbag Surrenders 22.5/15
4 Burpees Over Sandbag

30 min TC

M.Copper

Partner WOD
AMRAP 29
48 Double Unders
6 Db Hang Squat Cleans 20/15
11 Burpees

EMOM 10 Star Jumps

Complete a full minute then swap, continue on from your partner. Each minute begins with 10 Star Jumps.

RIP Matt x

Sunday

Just Move
5 Rounds

30s On/ 20s Off

Box Step Ups
HR Press Ups
Jumping Lunges
Wall Sit
Side Plank Right
Mountain Climbers
Side Plank Left
DB Bent Over Row