Monday

Strength

Push press 3-3-3

split lunge 6-6-6 (3 each leg)

Metcon

for time

25 Med ball squat cleans

10 burpees

50 air squats

10 burpees

75 kettlebell swings 24-16kg

10 burpees

50 air squats

10 burpees

25 med ball squat cleans

Friday

Strength

Clean and jerk 5×3

Snatch 5×3

high box jumps 5×3

Conditioning

For time:

2km row or run

 

Thursday

Strength

Bench press 12-12-12-12

weighted pull-up 6-6-6-6

Track

Every minute for 15 minutes

100m sprint

Midline

for time

75 GHD sit-ups

 

Wednesday

Strength

Back squat 5-5-5-5-5

Push press 3-3-3

Metcon

5 rounds

2 min work, 2 min rest

5 burpee over bar

10 Thruster 60-40kg

Assault bike

Tuesday

Strength

Deadlift 20rm

Accumulate 2min l-sit hold

Conditioning

20min as many calories as possible

Assault bike 20sec work, 10sec rest.

 

Monday

Strength

Hang snatch 4-4-4-4

Behind the neck press (strict) 8-8-8

Metcon

For time

21 pull-ups

800m run

15 pull-ups

800m run

9 pull-ups

800m run

Friday

Metcon

30 seconds work, 30 seconds rest for a total of 10 rounds.

Hang power clean (moderate weight)

Front squat (moderate weight)

Assault bike (cals)

Aim is to maintain reps throughout.

Midline

accumulate 2min l-sit hold.

Thursday

Strength

Split Jerk 4-4-4-4

Split lunge 4×4 each leg

Deadlift 3-3-3 (heavy)

Metcon

5 rounds for time

300m row

10 handstand push-ups

rest 1min

Tuesday

Strength

Bench press 1rm

Power clean 1rm

Max pull-ups

Metcon

3x 1km rows  (rest 3min between rounds0

Monday

Metcon

Complete as many rounds as possible in 30 minutes

10 deadlift 60-40g

8 Hang power clean 60-40kg

6 push press 60-40kg

20 burpees