Monday

Conditioning

Row 2km (main focus= nasal breathing) Attempt to complete 2km row breathing through the nose.

Strength

5 rounds

5 power clean (heavy)

5 bench press (heavy)

 

Saturday

Partner Metcon

5 rounds

400m run or 400m row

20 Kettlebell swings

20 box jumps

Partner A completes the 400m run while partner B completes the kettlebells and box jumps. Each pair will complete the full 5 rounds.

Friday

Strength

Overhead lunge (with banded weight) 10-10-10-10 (5 each leg)

3x max chest to bar pull-ups

Metcon

Every 2 minutes for 14min (7 rounds)

10 front squat 50-35kg

10 burpees

10 toes to bar

Monday

Engine builder

With a continuous counting clock. for total distance.

20min assault bike

20min row

20min run

Thursday

Strength

Deadlift 10-10-10-10

KB push press 6-6-6-6

Metcon

5 rounds for time

40m sled push + pull (challenging weight)

40m farmer carry 2x 32 kettlebells

10 box jumps

Monday

Strength

20min every minute (Challenging weight)

3 power clean

3 front squat

3 shoulder to overhead

Conditioning

For time

500m row (all out)

 

Friday

Conditioning

For time

2km row

Strength

20rm Bench press

Gun show

50 db curls

50 tricep extension (band)

50 close grip pushups

Thursday

Metcon

Every 2 minutes for 20 minutes (10 rounds)

3 power cleans (heavy)

40m sled push (heavy)

Strength

weighted pull-ups 3-3-3-3-3

accumulate 2min L-sit hold

Power output test

30 sec max cals assault bike

Tuesday

Strength

Deadlift 10-10-10-10

Push press 4-4-4-4

Metcon

20min emom

odd min 20cal row

even minute 5 burped box jump overs + 10 pull-ups