Monday

Strength

3x
Max Bicep Curls
30s Gun Hold

Max Strict Press
30s High Plank Hold

Lockdown Benchmark WOD 1

5RFT
14 KB Swings/ DB Hang Snatch/ Plate GTOH
10 Down Ups
14 Sit Ups
10 Goblet Squats
14 Jumping Lunges
10 Single Leg V Sits

Tuesday

Strength
3x
30s On 30s Off
Russian Twists
Deadlift
Plank Transitions
Wall Sit

Lockdown 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

Partner WOD
In the gym!!!!
EMOM 36
1. P1 7 Hang Clusters 50/35 + Max Burpees
2. P2 7 Hang Clusters + Max Burpees
3. P1 14 Hollow Rocks + Max Surrenders
4. P2 14 Hollow Rocks + Max Surrenders
5. P1 21 Deadlifts + Max Strict Sit Ups
6. P2 21 Deadlifts + Max Strict Sit Ups

Score = Total reps of Burpees + Surrenders + Sit Ups

Thursday

Clean Complex
15 mins to find a daily max for...

2 Power Cleans + 1 Squat Cleans

Form over weight

Workout
The Chief
Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Friday

Endurance
6RFT
400m Run
12 Thrusters
16 Press Ups
20 V Sits

Saturday

Endurance
Double DT!
10RFT
12 Deadlifts 70/47.5
9 Hang Power Cleans
6 Push Jerks

Time Cap - 35 mins

Partner Workout

AMRAP 32
YGIG
42 Double Unders
17 Hang Power Cleans 42.5/30
9 Burpees Over Bar

Sunday

Weightlifting
15 mins:
Snatch High Pull
4-6 sets

Re-familiarise positions 1-4
Focus: Squeeze and Extension

20 mins:
1 Snatch High Pull + 1 High Hang Snatch + 2 OHS
5 working sets
Build weight based on feel. Push for heavier loads if positions are right.

Just Move
In 10 minutes...
90s Rest

1000m Row
AMRAP
12 DB Push Press
6 Plank Traverses

800m Run
AMRAP
12 DB Snatches
12 Hollow Rocks

200 Double Unders
AMRAP
8 DB Surrenders
6 Down Ups