Monday
Endurance
6RFT
30/24 Cal Machine
20 Hang Clusters 42.5/30
10 Pull Ups
Time cap 30 minutes
Tuesday
Strength
In 18 minutes
Strict Press
Build to a 5rm
Aim to complete 5 sets
Afterwards
Complete max reps 50% less weight into max reps press ups/ knee press ups
Workout
AMRAP 10
7 Power Cleans 70/45
13 Press Ups
Wednesday
Teams of 3
You Go I Go
AMRAP 32
25 Double Unders
25 Deadlifts 60/40
25 Hollow Rocks
After 2 rounds..Run 400m
Weightlifting
Clean
15 mins:
6x3
Hang Clean High Pulls
70-80%
15 mins:
Jerk warm up.
6 sets
Pause Hang Clean + Hang Clean + Jerk
60-65% (build weight across sets)
Thursday
The Hack Attack
Partner Workout
500 Double Unders
400 Mountain Climbers
300 Tuck ups/ Sit ups
200 Single Arm DB Thrusters
100 Single Arm DB Devil Presses
Every 3 minutes complete 8 syncro down ups
Time cap 45 mins
Friday
Strength
In 20 minutes
5x
12 Deadlifts
10 Thick banded good mornings
2 minutes rest
Start at 40% of 1rm
Build weight each set
Workout
10-8-6-4-2-4-6-8-10
Deadlifts @50% of strength
Tuck Ups
Burpees
V Sits
Saturday
Endurance
AMRAP 32
400m Run
15 DB Snatches
15 Jumping Lunges
15 Toes to bar/ High Knees
400m Run
18 DB Snatches
18 Jumping Lunges
18 Toes to bar/ High Knees
Continue to add 3 reps after each round
Partner Workout
Complete 2 movements at a time, then swap
5 Rounds @ 42.5/30
3 Rounds @ 50/35
1 Round @ 60/40
6 Power Cleans
12 Press Ups
6 STOH
12 Jumping Lunges
6 Hang Clean & Jerks
12 Burpees
Time cap 35 minutes
Sunday
Weightlifting
15 mins:
Pause Snatch High Pulls
6x3
70-80%
15 mins:
Pause Snatch x2 + Snatch
6 sets
60-70%
Just Move
75 Cal Machine (7 minute time cap)
Rest 1 minute
4x
45s On 15s Off
Box Step Ups
DB Push Press
Sit Ups
DB Squats
Hollow Hold
Rest 1 minute
Max Cals in 7 minutes