Monday:

Conditioning

40 EMOM (10 Rounds)

1- 4 X Manmaker @2 X 22.5/15kg
2- 24 X Sit-Up
3- ME Cals
4- Rest

*Move at a steady consistent pace, aim to hit the same Cals each and every round

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Tuesday:

Barbell

A.

8 E2MOM

5 X Muscle Snatch @RPE 6-7

B.

Snatch Complex

10 E2MOM

3 X Snatch First Pull (Lift Off) + 2 X Snatch Pull + 1 X Snatch @67.5-72.5% of 1RM

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Wednesday:

A.

Strength

10 EMOM

1 – 6 X Strict Pullup
2 – 6 X Strict HSPU / Pike PU / Z-Press

B. Metcon

3 Rounds For Time:

500/400m Row / Ski / 1.25/1km Bike (0.8/0.6Mile)
10 X Hang Power Clean & Push Jerk @50/35kg
5 X Bar MU*

Time Cap: 15 Mins

*Scaling: 5 X Jumping Bar MU or 10 X CTB / Pull Up + 10 X Dip / Push Up

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Thursday:

A.

Strength – For Quality

10 E2MOM

2 X Turkish Get Up (each side)

B.

Metcon

21-15-9


Overhead Squat* @40/30kg
Burpee Box Jump
400m Run


Time Cap: 14 Mins


*Scaling – Front Squat

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Friday:

A.

Strength

12 Mins to Establish a 5RM Back Squat

*Lift Every 2 Mins

B.

Metcon

3 Rounds For Time:

9 X Devils Press @22.5/15kg
9 X CTB Pullup

Into 3 Rounds For Time:

9 X DB Thruster
12 X Cals

Time Cap: 15 Mins

——

Saturday:

Team WOD

Buy In:

10 X Rope Climb

Then…

5 Rounds For Time:

50/40 X Cals
20 X Front Rack Lunge @60/40kg
20 X Shoulder to Overhead @60/40kg

Buy Out:

10 X Rope Climb

Time Cap: 35 Min

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Sunday:

‘Incredible Hulk’

20 AMRAP

5 X Deadlift
5 X Hang Power Clean
5 X Front Squat
5 X Push Press
5 X Back Squat

Barbell @52.25/35kg

*Aim to complete each round unbroken… target 12-15+ Rounds!

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