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 [email protected]/35kg
12 Pull Ups
12 Over Bar Burpees 
Score = Reps

Tuesday

A. Strength

E4MOM 3×20 Back [email protected]%

B. Conditioning

EMOM 20

1 – 5 [email protected]%
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 [email protected]%

B. Conditioning

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

Friday

A. Strength

E4MOM 3×20 Front [email protected]%

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 [email protected]/80%

B. Conditioning

For Time:
5 Rounds
20 Russian KB [email protected]/24kg
10 High Box [email protected]/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 [email protected]/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang [email protected]/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps

FRIDAY

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