Monday

Strength

Squat clean 5×3 (build to a heavy triple)

Split Jerk 5×2 (build to a heavy double)

Metcon

5 rounds for time

300m row

50 double unders

3 rope climbs

20sec l-sit hold


Saturday

Partner wod

5 rounds each for time

500m row or 30cal assault bike

15 Thrusters 40-30kg

1:1 work /rest, each partner does 5 rounds.

Tuesday

Strength

Deadlift 3-3-3-3-3

Push press 4-4-4-4

Metcon

For time

30m double kb front rack lunge (16s)

12 Deadlift (143kg)

12 muscle ups

9 deadlifts (143kg)

9 Muscle ups

6 deadlift (143kg)

6 Muscle ups

30m double kb front rack lunge (16s)


Thursday

Metcon

5 rounds

10 Thrusters (50kg)

400m run rest 1 minute

Strength

Weighted pull-ups 5×5

Weighted ring dips 5×5

Monday

Conditioning

3 x 1km row

Rest 2 min between rounds.

Strength

Hang power clean 3-3-2-2-1-1

Behind the neck strict press 4-4-4-4

Saturday

Metcon

Every 2 minutes for 20 min (10 rounds)

10 Cal Assault Bike

20m Sled push 100kg

Metcon

21-15-9 reps for time

Bench press (body weight)

Chest to bar pull-ups


Tuesday

Track

3 rounds

run 1.2km

rest 60 sec

Run 400m

rest 4 min.

Metcon

3 rounds for time

15 Burpee box jumps

15 Deadlifts 110-75kg

15 Strict handstand push-ups

Monday

Strength

Bench press 3-3-2-2-1-1

Deadlift 6-6-6-6

Metcon

3 rounds for time

500m row

10 Kettlebell swings 32/24kg

30 cal assault bike

10 kettlebell swings 32/24kg

400m run

2 min rest

Saturday

Metcon

20min EMOM

3 power clean

3 front squat

3 shoulder to overhead

Moderate weight.

Tuesday

Strength

Power clean 3-3-2-2-1-1

Front squat 5×3 (Pause at the bottom for 5 sec on 3rd rep)

Push press 5×3

Metcon

6 rounds for total time

15 cal assault bike

rest 1 minute

300m row

rest 1 minute