Monday

Strength

EMOM 10
0-4 mins - 5 GTOH

5-7 mins - 3 GTOH

8-10 mins - 1 GTOH

Increase the weight as and when you want to.
Power Clean & Push Jerk is the preferred option. Squat Cleans would also be an option

Workout

Benchmark WOD 1
AMRAP 14

8 GTOH 50/35
10 Down Ups
40 Double Unders

Tuesday

Strength
4RFQ

4-8 Strict Pull Ups
8-12 Bent Over Rows
60s High Plank

Workout
3RFT
12 Pull Ups
18 OH Plate Lunges
400m Run

Wednesday

Teams of 3
AMRAP 28
Athlete 1.
10 Thrusters 42.5/30
8 Box Jumps 24/21
6 Burpees

Athlete 2. Hold KB in goblet position

Athlete 3. Rest

Once a round is completed, rotate to the next station. The round cannot being until the athlete is holding the kb in the goblet position

Weightlifting

15 mins:
Push Press
5x3

15 mins:
Power Clean & Push Press/Jerk x2
6 working sets
rest 2 mins between sets

70%

Thursday

Endurance
0- 14 mins
4 Rounds
25 KB Swings 24/16
20 Sit Ups
15 Press Ups

14 - 20 mins
AMRAP
2 Goblet Squats
4 Reverse Lunges
6 Burpees Over KB

20-22 mins
Rest

22- 30 mins
AMRAP
3 Push Press
5 Deadlifts
7 Plank Traverses
9 Tuck Ups
*Complete PP and DL on one arm, swap in the next round

Score = Seconds spare in first section + total reps in second and third section.

Friday

Strength
Power Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

Workout

AMRAP 12
200m Run
14 DB snatch into reverse lunge 22.5/15

Saturday

Endurance

600m Run
21 Power Cleans 60/40
42 Press Ups

600m Run
18 Front Squats
36 Tuck Ups

600m Run
15 Hang Power Clean + Jerk
30 Burpees Over Bar

Partner Workout

AMRAP 32
YGIG
2 Hang Clusters 70/45
8 Jumping Lunges
14 Sit Ups
20 Double Unders

*After 3 rounds each...400m Run for P1, 200m for P2. Alternate distances

Sunday

Weightlifting

15 mins:
Pause OHS
4-7 reps
4-6 sets

15 mins:
2 Snatch + 1 OHS
5-7 working sets

Just Move

AMRAP 10
Rest 2 mins
1.
4 DB Burpee Box Step Ups
24 Single Unders

2.
6 DB Hang Squat Cleans
6 Plank Traverses

3.
8 DB Push Press
12 Single Leg V Sits