Monday
Strength
In 10 minutes
Find your 1rm Push Press
In the next 6 mins
3x Max Push Press @50%
Workout
3 Rounds
21/18 Cal Machine
7 Push Press 70/50
2 Rounds
18/15 Cal Machine
11 Push Press 60/40
1 Round
15/12 Cal Machine
15 Push Press 40/30
Time Cap 15 minutes
Technique Tuesday
Squat Therapy
Workout
In 12 Minutes
20 Back Squats 60/45
30 Front Squats 50/35
40 Overhead Squat 40/25
Wednesday
Partner WOD
AMRAP 32
P1. 100 Double Unders
P2. 400m Run
Share
40 Pull Ups
30 Hand Release Press Ups
20 Hang Power Cleans 60/40
60s Rest
Swap Run/Skip on next round
Weightlifting
Snatch grip push press x2 + Push Jerk x2
7 sets
80%
Hang Snatch Double
15 mins to build to a heavy double
Thursday
Strength
In 25 Minutes
10 mins technique
15 mins building to a heavy
Power Snatch + Hang Power Snatch
Workout
AMRAP 8
6 Power Snatches 42.5/30
6 Burpees Over Bar
Non Functional Friday
4x
30s Gun Hold
Max Pronated Curls
Max Supinated Curls
2 minutes rest
Empty bar only
Workout
7RFT
200m Run
12 Plate GTOH 20/15
8 OH Plate Surrenders
Saturday
Endurance
30RFT
5 Cal Machine
4 DB Snatches 22.5/15
3 Burpees over DB
Time Cap 40 minutes
Partner WOD
E2MO2M 32
250m Row/ 500m (0.32) Air Bike/ 250m Ski
Odd Rounds: Max Devil Press
i. 20/12.5
ii. 12.5/8
Even Rounds: Max Strict Pull Ups
ii. Banded Pull Ups
Score = Total number of reps
Sunday
Weightlifting
15 mins:
Drop to split - lightweight (back racked)
Press from split - lightweight behind neck
15 mins:
Clean & Jerk - Heavy Single
Just Move
In 6 minutes
21-15-9
KB Swings
Air Squats
Press Ups
4x
30s On/ 30s Off
Single leg V Sits
Lunges
Plank
KB Deadlift
In 6 minutes
9-15-21
Press Ups
Air Squats
KB Swings