Friday

Conditioning test

Every minute for as long as possible

7 Thrusters 35/25kg

7 pull-ups

7 burpees

Midline

For time

50 GHD sit-ups

accumulate 2min l-sit hold (rest as needed)

Thursday

Conditioning

Every 2 minutes for 20 minutes (10 rounds)

Row 300m

Strength

Every minute for 10 minutes

1 power clean

1 hang squat clean

1 split jerk

20rm

Back squat

 

 

Tuesday

Strength

Bench Press 10-10-10-10

Weighted lunge (back squat) 10-10-10-10 (5 each leg)

Metcon

10x 200m run (rest 1min between sets

Friday

Metcon

21 Deadlifts 100-70kg

400m run

18 Deadlifts

400m run

15 deadlifts

400m run

12 deadlifts

400m run

Wednesday

Strength

Front squat 6-6-6-6 (clean weight from ground)

L-pull up 3x max effort

Conditioning

5x500m row (rest 90 sec between sets

Tuesday

Strength

10min emom

3 power snatch

rest 3min

10min emom

3 power clean

Conditioning

3x 1km run (rest 2 minutes between sets)

Wednesday

Conditioning

5 rounds (30 sec on 30 sec rest)

Assault bike

GHD sit ups

Kettlebell clean and jerk (24s)

box jumps

pull ups (strict chest to bar)

Sled push

 

Tuesday

Conditioning

5 rounds for time:

500m row

400m run

Strength

20rm Deadlift

Max l-sit hold

Monday

Strength

Front squat 3-3-3-3-3

Kettlebell push press 5-5-5

metcon

5 rounds for reps

2min amrap

300m row

clean & jerk 60-40kg

rest 2 minutes between rounds

Saturday

Strength

20rm Back squat

20rm Bench press

Metcon

7min amrap

3-3-6-6-9-9-12-12 reps and so on

Power snatch 60/40

Toes to bar