Monday

Pairs Relay

20 AMRAP

Row 250/200m

10 DB [email protected]/15kg

7 Burpees

Score = Reps

Tuesday

For Time:

5 Rounds

5 Power [email protected]/50kg

5 [email protected]/50kg

5 Front Squats @70/50kg

5  Push [email protected]/50kg

Score = Time

(12minute time cap)

 

Clean Grip Deadlift

[email protected]% OF 1RM Clean

(Rest 2minutes between sets)

Wednesday

RE-TEST

“Bergeron Beep Test”

EMOM

For as long as possible!

7 [email protected]/25kg

7 Pullups

7 Burpees

Score = Reps

Thursday

6X 1 Snatch + 1 Hang [email protected]% of 1RM Snatch

(Rest 2minutes between sets)

 

In Pairs

For Time: 

50-40-30-20-10

DB [email protected]/22.5kg

Over Box [email protected]/20″

Friday

Bench Press [email protected]/85%

(Rest 2minutes between sets)

 

FOR QUALITY!

“Move slow get strong”

12 AMRAP

14/7 Press Ups

7/4 Strict Pull-up

14 Single Arm KB strict Press (7 each arm)

 

For Time:

4 Rounds

50 Double Unders

25 Sit-Ups

Saturday

20 minutes:

Work up to a heavy 1RM Front Squat

 

In Pairs 

For Time:

100-80-60-40-20

Calorie Row

Goblet [email protected]/24kg

Burpee

Alt Goblet [email protected]/24kg

Extra Conditioning

Session 1 

For Time: 

5 Rounds

15 Calorie Assault Bike

15 [email protected]/6kg

Score = Time 

 

Session 2 

24 AMRAP 

15 Calorie Row

10 [email protected]/30kg

15 Box [email protected]/20″

10 Pull Ups

Score = Reps 

 

Session 3 

18 EMOM 

1 – 5 [email protected]%

2 – 10 T2B

3 – 5 [email protected]%