Monday

Strength

4x
12 Static Lunges
12 Deadlift
12 Static Lunges
20 Calf Raises

Workout

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

Partner Workout

AMRAP 30
You Go I Go
5 Plank Traverses
20 Deadlift (DB/KB 10 each arm)
10 Sit Ups
20 Power Cleans (DB/KB 10 each arm)

Every 6 mins...
10 Syncro Down Ups

Wednesday

Strength
4 Rounds
40s On
20s Off
Hand Release Press Ups
Bicep Curls
Floor Press
Bent Over Row
Rest

Workout

5 Rounds
8 Thrusters (can be 4 each arm)
16 Mountain Climbers (each side)
8 (Goblet) Reverse Lunges
16 BW Russian Twists (each side)

Rest 60s

Remove 4 mins of rest for score

Thursday

Partner Workout

27-24-21-18-15-12-9-6-3
Single Arm KB/DB Russian Swings or Plate Hang Power Cleans
Press Ups
Jumping Squats

Complete the number of reps for each movement, then swap.
*extra round added since Nov

Friday

Endurance

EMOM 30
1. 10 Hang Clean & Jerks
2. 10 Burpees
3. 20 American Swings/ Plate GTOH
4. 20 Press Ups
5. Rest

Saturday

Teams of 3
AMRAP 32
8 Power Cleans
8 Jumping Lunges
8 Strict Sit Ups

One person must hold a plank whilst a round is being completed

Complete full rounds before swapping

Sunday

Workout

1k Run
21-15-9
American Swings/ Plate GTOH
Reverse Lunges
Hollow Rocks
1k Run