Monday
A) 1RM Strict Press
B) In 3's
3 x 400m
(one team member has to be in a squat hold)
Then...
200 Pull Ups
(One team member has to have a KB OH)
200 synchro KB Swings
300 Synchro Air Squats
3 x 400m Run
Tuesday
A)i) Max Strict Dips
ii) Max Kipping Dips
iii) 5 sets @ 60% strict dips
B) 5 Mins Max DU
C) 3 Rounds E2MOM (12 mins)
1) AMRAP 8 Power Snatch (43/30, 30/20, 20/15)
12 Burpee Bar Jump Over
2) Rest
Wednesday
A) 1 RM Back Squat
B)i) Max strict Chest-to-Bar/Pull Ups
ii).Max kipping Muscle Ups/Chest-to-Bar/Pull Ups
C) For Time 500m Row
Thursday
A)i) 4 sets
25 (weighted) Coffin Sit-Ups
10 banded lateral plank walks Es
8 KB Wood Chops
ii) 3 sets
45 secs Hollow Hold
15 V-sits
B) 20 AMRAP
350m Row
10 box Jumps
15 press Ups
20 Sit Ups
Friday
A)i) Max Strict HSPU
ii) Max Kipping HSPU
B) 5RM OHS
C) Fran
21-15-9
Thrusters 43/30, 30/20, 20/15
Pull-Ups/Green Band/Black Band
Saturday
A) 3 RM Deadlifts
B) 3 AMRAPs, 8 mins on/3 mins off
1):
Assault bike 15 cals
20 KB swings (24/16)
10 BJO (24/20)
2):
Row 15 cals
30 DU /60 SU
20 Single DB Hang clean and jerk
3):
Ski 15 cals
5 Double KB hang snatch
15 KB Sumo DLHP
