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Monday:

A. 

Strength – Bent Over Row

10 E2MOM (5 Sets)

7 Reps @RPE8 


*Focus on Good Back Position



B.

Metcon – ‘Grettel’ 


10 Rounds For Time:


3 X Clean & Jerk @60/40kg

3 X Bar Over Burpee 


*Stimulus – SPRINT!

Time Cap: 10 Min

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Tuesday:

A.

Strength – Gymnastics

4 Rounds for Quality:


4-8 X Strict Chin ups (Supinated Grip) 

8 X DB Z-Press @RPE 8

Max Effort hanging L-Sit / Tuck Hold (Minimum 10s)

Rest 2 Mins

B.

Metcon – For Time

30-20-10 

Toes To Bar

DB Push Press @2 X 22.5/15kg

200m Run

Time Cap: 10 Mins

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Wednesday:

Barbell – Clean & Jerk: The Bear Complex

A.

Build to a Heavy For The Day:

Power Clean + Front Squat + Split Jerk + Back Squat + Split Jerk

*This is a variation of the Bear, incorporating the Split Jerk

B.

Strength (Accessory) – Clean Grip Romanian Deadlift

4 X 3 @RPE 8

*Rest as needed

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Thursday:

A.

Strength – Tempo OH Squat

5 X 2
*Set every 90s

Tempo = 3s Eccentric + 1s Pause

Start with an empty bar & increase load across sets

B.

Metcon – 12 AMRAP 

30 X DU / 60 X SU
10 X Power Snatch @35/25kg
5 X Squat Jump Over Bar

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Friday:

Conditioning

10 Rounds For Time:


5 X Devils Press @2 X 22.5/15kg

200m Run 

30 X Lunges 


*Stimulus: Steady Pace, Unbroken Reps

Time Cap: 35 Mins 

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Saturday:

Team WOD

For Total Reps – With a Running Clock 

Partner ‘Fight Gone Bad’

*Partner 1 performs 1 min Wallballs, then partner 2 performs 1 mins Wallballs, partner 1 performs 1 min SDHP the partner 2 performs 1 min SDHP and so on… 

3 Rounds:


1 Min Wallball @9/6kg

1 Min Sumo Deadlift High Pull 

1 Min Box Jump 

1 Min Push Press 

1 Min Row 


Barbell @35/25kg

Gymnastics Core Strength & Conditioning 1/1

A one week only session to challenge and build your core strength, six pack for the summer anyone?! 🔥

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Sunday:

Hero WOD ‘Badger’

This workout is dedicated to Navy Chief Petty Officer Mark Carter, Age 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

3 Rounds For Time:
30 X Squat Clean @42.5/30kg
30 X Pull Up
800m Run

Time Cap: 35 Mins

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