Monday

“19.1”

Tuesday

A. Strength

E4MOM 5×4 BenchPress@80/85%

B. Conditioning

AMRAP 8
In Pairs
YGIG
5 Power Clean@60/40kg
5 Burpee
5 Pull Up
5 Burpee
Score = Reps

Wednesday

Conditioning

For Time:
Teams of 3
150 Calorie Row
70 Power CJ@60/40kg
70 Toes to Bar
50 Power CJ@70/50kg
50 Strict HSPU’s
30 Power CJ 80/55kg
30 Bar Muscle-Ups
150 Calorie Row
Score = Time

Thursday

A. Strength

E4MOM 4×3 Back [email protected]%

B. Conditioning

For Time:
3 Rounds
30 [email protected]/30kg
60 Double Unders
Score = Time

Friday

A. Strength

E3MOM 5×4 Push [email protected]%

B. Conditioning
25 EMOM
1 – 15/12 Calorie Assault Bike
2 – 15 Slam Balls@35/20lbs
3 – 15/12 Calorie Ski Erg
4 – 15 KB Swings@32/24kg
5 – 15/12 Calorie Row

Saturday

Conditioning

For Time:
In Pairs
3 Rounds:
20 Bar Facing Burpees
20 Hang Squat Cleans@50/35kg
20 Toes to Bar
20 Thrusters@50/35kg

2 Rounds:
20 Bar Facing Burpees
20 Hang Squat Cleans@60/40kg
20 Toes to Bar
20 Thrusters@60/40kg

1 Round:
20 Bar Facing Burpees
20 Hang Squat Cleans@70/50kg
20 Toes to Bar
20 Thrusters@70/50kg
Score = Time

Sunday

A. Strength

E3MOM 5×5 Deadlift@75/80%

B. Conditioning

Some heavy weighted walks, carries and odd object lifts with coach Knight

Conditioning

MONDAY/TUESDAY

For Time:
5 Rounds
400m Run
30 Alt DB [email protected]/15kg
20 Air Squats
10 Down Ups
Score = Time

WEDNESDAY/THURSDAY

EMOM 30
1 – 15 Over Box Jumps@24/20″
2 – 15/12 Calorie Ski
3 – 15 DB [email protected]/15kg
4 – 15/12 Calorie Bike

FRIDAY

AMRAP 30
In Pairs
10 Over Erg Burpee
10 Calorie Row
10 Wallballs@9/6kg
Score = Time

Coaches Notes:
P1 completes all movements (30 reps) then tags P2 who does the same.