Week 5

Strength: Over Head Pressing

Monday

A. Strength

E3MOM 3×1 Push [email protected]/100%

B. Conditioning

For Time:
3 Rounds
12 DB Hang Clean and Jerk R/[email protected]/15kg
12 T2B
12 DB Hang Clean and Jerk L/[email protected]/15kg
12 Pull Ups
12 Burpees 
Score = Time

Tuesday

A. Strength

E3MOM 4×8 Back [email protected]%

B. Conditioning

AMRAP 6
20 Double Unders
1 Squat [email protected]/70kg
Score = Reps 

Wednesday

A. Skill

T2B

B. Conditioning

For Time:
25-20-15-10-5
T2B
Box Jump [email protected]/20″
Score = Time

Thursday

A. Strength

E3MOM 5×5 Push [email protected]%

B. Conditioning

AMRAP 20
In Pairs
1000m Row
80 Over Erg Burpee
60 DB [email protected]/15kg
400m Row
20 Over Erg Burpee
Score = Time

Friday

Castle Games Qualifier 3

Saturday

Conditioning

For Time:
In Pairs
10-1
Hang Power [email protected]/40kg
Burpees Over Bar
[email protected]/40kg
T2B
Score = Time

Sunday

A. Strength

20 Minutes to work up to a heavy Deadlift

B. Conditioning

For Time:
3 Rounds
21 [email protected]/60kg
15 [email protected]/9kg
9 Strict HSPUs
Score = Time

Conditioning

MONDAY/TUESDAY

For Time:
50-40-30-20-10
Down Ups
[email protected]/6kg
DB Push [email protected]/15kg
Sit Ups
Score = Time

WEDNESDAY/THURSDAY

In Pairs
5 Rounds
1000m Row
30 Synchronised Air Squats
30 Box [email protected]/20″
30 Synchronised Lunges
Score = Time

FRIDAY

EMOM 30
1 – 16 Down Ups
2 – 16/12 Calorie Ski
3 – 16/12 Calorie Assault Bike
4 – 16 DB [email protected]/15kg
5 – Rest