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
Squat clean 5×3 (build to a heavy triple)
Split Jerk 5×2 (build to a heavy double)
5 rounds for time
300m row
50 double unders
3 rope climbs
20sec l-sit hold
5 rounds each for time
500m row or 30cal assault bike
15 Thrusters 40-30kg
1:1 work /rest, each partner does 5 rounds.
Deadlift 3-3-3-3-3
Push press 4-4-4-4
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)
5 rounds
10 Thrusters (50kg)
400m run rest 1 minute
Weighted pull-ups 5×5
Weighted ring dips 5×5
3 x 1km row
Rest 2 min between rounds.
Hang power clean 3-3-2-2-1-1
Behind the neck strict press 4-4-4-4
Every 2 minutes for 20 min (10 rounds)
10 Cal Assault Bike
20m Sled push 100kg
21-15-9 reps for time
Bench press (body weight)
Chest to bar pull-ups
3 rounds
run 1.2km
rest 60 sec
Run 400m
rest 4 min.
3 rounds for time
15 Burpee box jumps
15 Deadlifts 110-75kg
15 Strict handstand push-ups
Bench press 3-3-2-2-1-1
Deadlift 6-6-6-6
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
20min EMOM
3 power clean
3 front squat
3 shoulder to overhead
Moderate weight.
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
6 rounds for total time
15 cal assault bike
rest 1 minute
300m row
rest 1 minute
