Week 1

Strength: Over Head Pressing

Monday

A. Strength

15 Minutes to work up to a heavy Push Press

B. Conditioning

AMRAP 12
12 Push Press@50/35kg
12 Pull Ups
12 Over Bar Burpees 
Score = Reps

Tuesday

A. Strength

E4MOM 3×20 Back Squat@50%

B. Conditioning

EMOM 20

1 – 5 Clusters@50%
2 – 10 Clapping Press Ups

Wednesday

A. Strength

E3MOM 4×8 Strict Pull Up (add weight if possible)

B. Conditioning

AMRAP 20
In Pairs
30 Calorie Row
30 Over Erg Burpees
30 T2B
Score = Reps

Thursday

A. Strength

E3MOM 5×5 Push Press@80%

B. Conditioning

For Time:
10 Rounds
200m Run
10 Pull ups
Score = Time

Friday

A. Strength

E4MOM 3×20 Front Squat@50%

B. Conditioning

AMRAP 12
6 Bar Muscle Ups
8 HSPUs
10 Alt Pistols
Score = Reps

Saturday

A. Conditioning

For Time:
In Pairs
21-18-15-12-9-6-3
Calorie Row
DB Front [email protected]/15kg
Pull Ups
DB Push [email protected]/15kg
Burpee Over DB
Score = Time
40 minute Cap

Sunday

A. Strength

E3MOM 5×5 Deadlift@70/80%

B. Conditioning

For Time:
5 Rounds
20 Russian KB Swings@32/24kg
10 High Box Jumps@30/24″
Score = Time

Conditioning

MONDAY/TUESDAY

5 Rounds
400m Run
24 Alt DB [email protected]/15kg
12 Down Ups
24 Air Squats
12 Press Ups
Score = Time

WEDNESDAY/THURSDAY

EMOM 24
1 – 15/12 Calorie Assault Bike
2 – 15 DB Thrusters@15/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang Clean@15/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps

FRIDAY

AMRAP 30
In Pairs
20 Synchronised Plate GTOH@20/10kg
20 Synchronised Air Squat
20 Synchronised Down Ups
20 Synchronised Alt Lunges
20 Calorie Row (Split)
Score = Reps