Monday

Strength
EMOM 12
0-3 mins - 7 Push Jerks

3-6 mins - 5 Push Jerks

6-9 mins - 3 Push Jerks

9-12 mins - 1 Push Jerk

Complete these reps in each minute

Workout

18-15-12-9-6-3
Push Jerks 50/35
Down Ups

Tuesday

Endurance

AMRAP 25
200m Run
15 Devil Presses 20/12.5

200m Run
15 DB Surrenders

200m Run
15 Toes To Bar

200m Run
15 Pull Ups

Wednesday

Teams of 3
0-10 minutes
Complete 150 Cal Machine

10-25 minutes
AMRAP
4 Thrusters 60/40
8 Press Ups
12 Jumping Lunges

25-30 minutes
Max Cal Machine Together!

Score = Seconds under 10 minutes + total reps of AMRAP + All Cals in 5 minutes

Weightlifting

Push Jerk
7 sets
4 reps

80-85%

Hang Clean & Jerk Double

5-7 sets
Build to a heavy double

Thursday

Strength

In 15 minutes

Build to a heavy 7rm Front Squat

Finish with 50 Banded Squats

Workout

3RFT
400m Run
12 Hang Power Cleans 42.5/30
16 Front Squats
20 Hollow Rocks

Time Cap 20 minutes

Friday

Strength

In 20 minutes...

EMOM 10
3 Banded Deadlifts @40% 1rm

Spend 10 minutes building to a daily 3rm

Workout

EMOM 12
1. 15 Plate GTOH 20/15 + Max Double Unders
2. 10 Burpees Over Plate + Jumping Lunges
3. Rest

Saturday

Endurance

1000m Run
5 Rounds of DT
800m Run
4 Rounds of DT
600m Run
3 Rounds of DT
400m Run
2 Rounds of DT
200m Run
1 Round of DT

DT
12 Deadifts
9 Hang Power Cleans
6 Push Jerks

Weight 42.5/30

Partner Workout

Chelsea
EMOM 30
5 Pull Ups
10 Press Ups
15 Air Squats

Work one minute, Rest one minute

Increase difficulty by adding a weights vest and/or strict pull ups

Sunday

Weightlifting

15 mins:

Snatch Grip Push Press
6 x 4 reps
65-70%

15 mins:

Snatch - Heavy Single

Just Move

10x
20s On / 40s Off
Bike/Row/Ski

1 Minute rest

5x
20s On/ 10s Off
KB Swings
Burpees
Sit Ups
KB Deadlifts

1 Minute rest

50 Cal Finish!