Week 4

Strength: Over Head Pressing

Monday

A. Strength

E3MOM 3×2 Push [email protected]/95%

B. Conditioning

For Time:
30-20-10
[email protected]/35kg
Pull Ups
Score = Time

Tuesday

A. Strength

E4MOM 4×10 Back [email protected]%

B. Conditioning

AMRAP 24
In Pairs 
5-10-15
Calorie Row
Over Erg Burpees
[email protected]/6kg
Score = Reps

Coaches Notes:
P1 completes 5 Calorie Row
P2 completes 5 Calorie Row
P1 completes 5 Burpess
P2 completes 5 Burpess
P1 completes 5 Wallballs
P2 completes 5 Wallballs
When both have completed the 15’s go back to 5’s

Wednesday

A. Strength

E3MOM 6×4 Strict [email protected]/85%

B. Conditioning

For Time:
12-9-6-3
Devils [email protected]/15kg
Burpee Bar Muscle Ups
Score = Time

Thursday

A. Strength

E4MOM 4×10 Front [email protected]%

B. Conditioning

For Time:
5 Rounds
5 [email protected]/90kg
10 HSPU’s
15 T2B
Score = Time

Friday

Castle Games Qualifier 2

Saturday

Conditioning

For Time:
In Pairs
200 Pull Ups
200 Press Ups
200 Sit Ups
200 Air Squats
Score = Time

Sunday

A. Strength

E3MOM 6×2 [email protected]/90%

B. Conditioning

Some heavy pulls and odd object lifts with coach Knight

Conditioning

MONDAY/TUESDAY

For Time:
5 Rounds
Buy In: 50 Down Ups
Run 200m
10 Right Arm DB [email protected]/10kg
10 Left Arm DB [email protected]/10kg
Buy Out: 50 Down Ups
Score = Time

WEDNESDAY/THURSDAY

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

FRIDAY

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