Monday
Murph
1 Mile Run
100 Pull Ups
200 Press Ups
300 Air Squats
1 Mile Run
Tuesday
Strength
In 20 minutes
Build to a heavy 3 reps
Power Clean
Bar can be dropped between reps, all 3 must be completed within 30s
Workout
5RFT
6 Power Cleans 60/40
12 Jumping Lunges
18 Sit Ups
Time cap 10 minutes
Wednesday
Partner Workout
10RFT
Complete at the same time
P1. 400m Run
P2. 30 KB Swings 24/16 + 20 Press Ups
Rest 30s once you're both finished.
Then swap roles
1 Round is completed after each rest, therefore 5 runs, 5 swings+ press ups is 10 rounds
Time cap 30 mins
Weightlifting
Clean:
15 mins:
Tempo Front Squat
6x4
70-75%
15 mins:
High hang + hang, + low hang clean + Jerk
6 sets
Establish a comfortable weight for this complex and stick at that weight for all sets
Thursday
Strength
The focus will be on Push Jerks with a pause in the catch position and locked out arms.
Complete 5 x 5
Building weight each set
Workout
AMRAP 10
12 Push Jerks 42.5/30
6 Burpees
Friday
Strength
4RFQ
6 Front rack reverse lunges each leg
12 High knees
12 Jumping Lunges
6 Deadbugs (2s down, 2s Up)
Workout
EMOM 15
1. 10 Overhead Plate Lunges + Max Press Ups
2. 30 Double Unders + Max Pull Ups
3. Rest
Score = Total Press Ups + Pull Ups
Saturday
Endurance
E8MO8M 32
30/24 Cal Machine
15 STOH 60/40
12 Hang Power Clean
9 Deadlift
400m Run
Every 8 minutes complete the above.
Teams of 3
AMRAP 24
4-8-12-16-20-24...
KB Swings 24/16
Box Jumps 24/21
Syncro Down Ups
You Go I Go for swings and box jumps
Sunday
Weightlifting
Snatch:
15 mins
OHS
6x4
60-65%
15 mins:
Snatch x2
6 working sets
Build to weight and perform sets.
Just Move
75 Cal buy In
EMOM 24
Skips
DB Push Press
Sit Ups
Rest
DB Deadlifts
Plank Traverses
Down Ups
Rest
DB Hang Squat Cleans
Side Plank
Jumping Lunges
Rest
25 Cal sprint finish