Friday

Midline

For time

100 GHD situps

Conditioning

For time

Run 1.6km

Row 2km

Run 1.6km

Wednesday

Strength

Front squat 2-2-2-2-2

weighted ring dips 5-5-5

Metcon

5 rounds for time

12 box jumps

9 power clean 50-35kg

6 push press 50-35kg

Tuesday

Strength

Bench press 10-8-6-4-2

Deadlift 3-3-3

Metcon

15min amrap

30 double unders

30m sled push (challenging weight)

3 legless rope climbs

Monday

Strength

Push press 3-3-3-3-3

Overhead lunge (KB) 4x 6 each leg

Metcon

5 rounds

400m run

15 overhead squat

Friday

Metcon

Every minute for 20 minutes

odd minute 15 cal row

even minute 15 burpees

Thursday

Strength

Deadlift 5-4-3-2-1

Split Jerk 3-3-3

Metcon

27-21-15-9 reps for time

Kettlebell swings 32-24kg

box jumps

Wednesday

Strength

Overhead squat 6-6-6-6

weighted pull-up 10-10-10

Metcon

5 rounds for time

500m row

400m run

 

Monday

Conditioning

3x 1km row (rest 3min between sets)

Strength

20rm Bench press

20rm Deadlift