Monday
Pressing Strength
Z Press
4 x 8
Find a sub max weight and stick to it for all 4 sets
4 x 6 OH DB Surrenders
Keep it light and keep arms locked out
Workout
AMRAP 7
9 Wall Balls i. 20/14 ii. 14/10
9 Down Ups
60s Rest
AMRAP 7
12 Cal Machine
6 Devil Presses i. 17.5/10 ii. 12.5/8
Aim for a total of 8 rounds
Tuesday
Strength
1 + 1/4 Front Squats
8 x 3 Reps
Control the change of direction by maintaining tension
Workout
For Time
i.
400m Run
40 KB Swings 32/20
200m Run
20 HSPU
100m Run
10 Bar Muscle Ups
ii.
400m Run
40 KB Swings 20/12
200m Run
7 Wall Walks
100m Run
15 Pull Ups + 15 Press Ups
Time Cap 10 minutes
Just Move
4 Rounds
45s On
25s Off
Shuttle Runs
Box Step overs
Wall Sit
DB Thrusters
Shoulder Taps
Sit Ups
Ring Rows
Wednesday
EMOM 1 Ski
EMOM 2 Row
EMOM 3 Air Bike
i.
Partner Workout
3x EMOM 12
12 Cals + 0 Burpees
11 Cals + 1 Burpee
10 Cals + 2 Burpees
Etc
Work 1 min, Rest 1 min
ii.
Teams of 3
3x EMOM 12
Same amount of reps.
However, Work 1 min, Rest 2 mins
Endurance
i.
2000m Row
8 Rounds
6 Chest to Bar Pull Ups
8 DB Push Press 22.5/15
10 DB Hang Squat Cleans
1000m Run
ii.
2000m Row
8 Rounds
6 Pull Ups or Jumping Pull Ups
8 DB Push Press 15/8
10 DB Hang Squat Cleans
1000m Run
Thursday
Strength
Clean Complex
Clean Pull x3
Hang Squat Clean x2
Front Squat x1
Workout
10RFT
2 Cleans
22 Double Unders
i. Cleans @80% of strength
ii. Cleans@60 of strength + 20s DU practice or 44 Single Unders
Hero
Strength
Build to 10% above your workout weight
Complete 4 x 5 reps
Workout
Scotty
Complete as many rounds as possible in 11 minutes of:
•5 deadlifts, 315/205 lb.
•18 wall-ball shots, 20/14 lb. ball
•17 burpees, over the bar
Friday
Pulling Strength
Weighted Pull ups or Pull Ups Negatives
6 x 3
Banded KB Farmers Walk 2 Lengths
Heavy Kbs with Purple or Green bands
Workout
In 12 minutes work up this ladder...
2-4-6-8-10-12…
i.
Strict Pull Ups
Pistols
200m Run
ii.
Banded Pull Ups
2x Air Squats
200m Run
Saturday
Partner Endurance
AMRAP 34
i.
3 Deadlifts 120/80
6 Burpees
9 Sit Ups
12 Cal Machine
ii.
AMRAP 34
3 Deadlifts 80/50
6 Burpees
9 Sit Ups
12 Cal Machine
Teams of 3
AMRAP 14
Row 3000m
Max Syncro Down Ups
3 mins rest
AMRAP 14
200 Toes To Bar
Max Cal Air Bike
Sunday
Just Move
4 Rounds
50s On
30s Off
Mountain Climbers
Side Plank
Wall Balls
High Knees
Air Bike
DB Deadlift
Side Plank