Monday

Skills

KB Snatch + Double Unders

10 EMOM

1 – 12 KB Snatch

2 – 40 Double Unders

 

For Time:

50 Wallballs@9/6kg

30 American KB Swings@24/16kg

30 Burpees

30 American KB Swings@24/16kg

50 Wallballs@9/6kg

Tuesday

Bench Press 6X2@80/85%

(Rest 2minutes between sets)

 

FOR QUALITY!

I would rather you did 1 perfect round than 4 sloppy ones!

“Move slow get strong”

12 AMRAP

14/7 Press Ups

7/4 Strict Pull-up

14 Single Arm KB strict Press (7 each arm)

Score = How well you listened to the coach and performed the movements

 

5 Rounds

10 DB Hammer Curl

10 Single arm OH Tricep Extension

(Rest 90seconds between sets)

Wednesday

For Time:

A.

12-9-6

Power Clean@70/50kg

Front Squat@70/50kg

 

Rest 10minutes 

 

For Time:

B.

12-9-6

STOH@70/50kg

Over Bar Burpees

 

This is how I looked after A. at Boxes 2015!

Thursday

In Pairs

For Time:

1000m Row

100 Deadlifts@100/70kg

100 Box Jumps@24/20″

800m Row

80 Deadlifts@100/70kg

80 Box Jumps@24/20″

600m Row

60 Deadlifts@100/70kg

60 Box Jumps@24/20″

400m Row

40 Deadlifts@100/70kg

40 Box Jumps@24/20″

200m Row

20 Deadlifts@100/70kg

20 Box Jumps@24/20″

100m Row

10 Deadlifts@100/70kg

10 Box Jumps@24/20″

Friday

A.1

14 minutes to work up to a Heavy Front Squat

A.2

6 minutes to work up to a Heavy Push Press

A.3

12 EMOM

1 – 10 Front Squats@40/50% of weight achieved in A.1

2 – 10 Push Press@40/50% of weight achieved in A.1

 

Saturday

8 Rounds

2:2

15/12 Calorie Assault Bike

30 DUs

ME Burpees

Score = Total Burpees over the 5 Rounds 

 

Session 1

For Time:

30-20-10

Wallballs@9/6kg

Calorie Ski Erg

Rest 10minutes

30-20-10

Slam Balls@30/20lbs

Calorie Row

 

Session 2

20 AMRAP

Run 200m

12 Burpees

24 Lunges

36 Air Squats

 

 

Session 3

30 EMOM

1 – 10 Over Box Jumpa@24/20″

2 – 10 Goblet Squat@32/24kg

3 – 10 Goblet Lunge@32/24kg