Monday

A. Conditioning

“NYE BANGER”

For Time:
In Teams of 4
(because we love team shizz, especially when its synchronised)
200 Calorie Row buy in
100 Synchronised Clusters@60/40kg
100 Synchronised T2B
100 Synchronised Burpees Over Bar
200 Calorie Row cash out
Score = Time

Tuesday

Wednesday

A. Strength

Test 1RM Front Squat

B. Conditioning

For Time:
21-15-9
Front Squat@60/40kg
Press Ups
Wallballs@9/6kg
Pull Ups
Score = Time

Thursday

A. Strength

E3MOM 4×8 Bench Press@60/70%

B. Conditioning

AMRAP 20
15 Down Ups
15 Russian Swings32/24kg
50 Double Unders
15 Calorie Row/Ski/Bike
15 SlamBalls@35/20lbs
Score = Reps

Friday

A. Strength

E3MOM 4×8 Strict Press@60/70%

B. Conditioning

AMRAP 12
21-15-9
Hang Power Clean@50/35kg
STOH@50/35kg
Pull Ups
Score = Reps

Saturday

A. Conditioning

AMRAP 30
In Pairs
I Go You Go Relay
10 KB Swings@32/24kg
10 Over Box Jumps@24/20″
10 Calorie Row@32/24kg
Score = Reps

Coaches Notes:
Person one completes all 3 movements then tags partner, rinse and repeat.

Sunday

A. Strength

E2MOM 5×5 Back Squat@70/80%

Conditioning

For Time:
3 Rounds
10 Strict HSPU
20 Wallballs@14/9kg
30 Double Unders
Score = Time

Conditioning

WEDNESDAY/THURSDAY

For Time:
In Pairs Perform:
100 Cal Row
100 Goblet Squats@32/24kg
400m Run
100 Cal Row
100 Goblet Squats@32/24kg
400m Run
Score = For Time

FRIDAY

For Time:
In Pairs Perform:
60 Calorie Assault Bike (Break this up as needed)
10 Rounds (You go I go)
200m Row
10 Burpees
60 Calorie Assault Bike (Break this up as needed)
Score = For Time