Tuesday
Conditioning
Engine builder
for time:
Row 10km
Engine builder
for time:
Row 10km
For time
50 Overhead Lunges (20kg plate)
40 Pull-ups
30 Thrusters 40kg
20 burpees
10 Cleans 60kg
weighted box step (kettlebells front rack position) 4x 6 each leg.
Accumulate 2min L-sit
With a continuous running clock
21-15-9 reps
Cals Assault bike
Deadlift 100kg
21-15-9 reps
Wall balls
Kettlebell swings
21-15-9 reps
Cals row
burpees over rower
Snatch 2-2-2-2-2
Clean and Jerk 2-2-2-2-2
Front squat 5-5-5
10 x 200m row (rest 30sec between sets)
Split Jerk 3-3-3-3-3
weighted pull-ups 6-6-6
For time
Run 5km
5 rounds for reps
Max bench press (bodyweight)
Max pull-ups
rest 3 minutes between rounds.
For time
Row 2km
Deadlift 10-8-6-4-2
As many legless rope climbs as possible in 3 minutes.
5 rounds for time
20 cal assault bike
50 double unders
20 GHD situps
Front squat 5-5-5-5-5
Strict press 3-3-3
3 rounds for time
30 cal assault bike
30 toes to bar
30 box jump overs
10 rounds
3 power snatch 60-40kg
15 wall balls
Weighted box step 10-10-10 (5 each leg)
Power clean 3-3-2-2-1-1
Weighted ring dips 5-5-5
Every 2min for 20min
50 double unders
10 burpees
100m run