Monday

20 minutes to work up to a heavy OHS from the floor or practise the movement from rack.

 

“15.2”

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead [email protected]/30kg

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead [email protected]/30kg

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead [email protected]/30kg

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Tuesday

A.1

10 EMOM

5 [email protected]/70% of 1RM Clean

 

A.2

10 EMOM

5 Push [email protected]% 1RM Push Press

 

A.3

Front Squat [email protected]%

(Rest 2minutes between sets)

Wednesday

For Time:

50 Calorie Row

40 DB [email protected]/15kg

30 T2B

20 Strict HSPU’s

10 Ring Muscle-ups

Score = Time

Thursday

32 EMOM:

1 – 10 Calorie Assault Bike

2 – 12 Burpees

3 – 14 Alt DB [email protected]/15kg

4 – 16 [email protected]/6kg

Friday

Strict Press [email protected]%

(Rest 2minutes between sets)

 

5 Rounds For Quality:

30 Sit-ups

20 Press-ups

10 Chin-ups

5 DB Strict Press

(Single arm, 5 on each)

Saturday

5 Rounds For Time In Pairs:

20 [email protected]/40kg

20 Pull-Ups

10 Synchronised Down-ups

20 Power [email protected]/40kg

20 Calorie Row

Score = Time

Extra Conditioning

Session 1 

For Time: 

75 [email protected]/6kg

50 Burpees

25 Box [email protected]/20″

 

Score = Time 

 

Session 2 

20 AMRAP 

15 Calorie Assault Bike

20 [email protected]/20lbs

30 DUs

40 [email protected]/15kg

Score = Reps 

 

Session 3 

16 EMOM 

1 – 8 Strict HSPUs

2 – 12 KB [email protected]/24kg