Monday
0:00 - 20:00
A)
10 rds
Every 2 min
30 x double unders
3 x full snatches
27:00 - 52:00
B)
(35 min amrap)
Teams of 3
15/10 x cal ski erg
4 x strict hspu
7/5 x strict pull ups
(Aim is 10 rds each)
Optional Accessories
1)
10-1 x box jumps (30,24 )
3 x bar muscle ups
2)
5 x 10 pause bent laterals
With
5 x 30 standing calf raises
Tuesday
0:00 - 27:00
A)
Back squats
Work to a 3 rep max back squat
And then
3 x 3 pause back squats @ 70%
With
5 x 8 half kneeling one arm k/bell press
34:00 - 40:00
B)
3 rds
Every 2 min
15 x thrusters (96,65)
10 x t2b
43:00 - 49:00
3 rds
Every 2 min
10 x thrusters (115,75)
10 x t2b
51:00 - 57:00
3 rds
Every 2 min
5 x thrusters (135,85)
10 x t2b
Optional Accessories
1)
1 x leg less rope climb / 2 x rope climbs
With
5 x 10 pause pistols
2)
5 x 10 one arm rows
With
5 x Max ghr
Wed
A)
Gymnastics
B)
30 min strong man
Thursday
0:00 - 20:00
A)
10 rds
Every 2 min
1 x full clean
1 x hang clean
1 x split jerk
32:00 - 47:00
B)
2 rds
10 x power snatches (145,95)
12 x burpees over bar
2 rds
10 x power snatches (95,55)
12 x burpees over bar
52:00 -
4 min amrap t2b
Optional Accessories
1)
5 x 8/10 x dumbell shoulder press
With
5 x 15 ring leg curls
2)
5 x 10 pause bent laterals
With
5 x 10 one legged dead lifts
Friday
0:00 - 10:00
A)
10 min emom
Min 1 max strict hspu
Min 2 max strict pull ups
18:00 - 54:00
B)
Teams of 3
(36 min amrap)
1000/800 concept 2 bike
4/2 x muscle ups (6/5 x dips)
xxx16 x k/snatches (8 each arm)
40 x double unders
Optional Accessories
1)
5 x 8-15 dumbell bench rows
With
5 x 30 Russian land mine twists
2)
5 x 10-15 t-bar rows
With
5 x max L-sit
Saturday
0:00 - 40:00
A)
Linda
Optional Accessories
1)
3 rds
1 min side plank each side
1 min plank
1 min rest
2)
5 x 10 seated supported internal rotations
With
5 x 10-15 dumbell alternate curls
3)
5 x 10-15 dumbell curls/zotman curls
With
5 x 15-25 banded press downs
Sunday
A)
Teams of 4
1000 x meters concept 2 bike
15/10 x cal ski erg
15/12 x cal row