Monday

“19.3”

+

For Time:
30/21 Calorie Row
30 Over Erg Burpee
3o Double Unders
Score = Time
Quickest (strictly) judged time wins some snacks 🙂

Tuesday

A. Strength

20 Minutes to work up to a heavy Squat Snatch or Technique work with Harry and Quinney (yes I call myself Quinney), yay!

B. Conditioning

For Time:
In Teams of 3
60 Calorie Assault Bike, 75 Squat [email protected]/35kg
60 Calorie Assault Bike, 60 Squat [email protected]/40kg
60 Calorie Assault Bike, 45 Squat [email protected]/50kg
60 Calorie Assault Bike, 30 Squat [email protected]/60kg
Score = Time
20 Minute Time cap 

Wednesday

For Time:
In Pairs
21-15-9
[email protected]/30kg
Pull Ups
15-12-9
[email protected]/35kg
T2B
12-9-6
[email protected]/40kg
Bar Muscle Ups
Score = Time

I know the video says Monday

Thursday

A. Strength

E4MOM 4×3 Front [email protected]%

B. Conditioning

For Time:
30-20-10
Front [email protected]/35kg
Burpees Over Bar
Score = Time

Friday

A. Strength

E3MOM 5×4 Push [email protected]/80%

B. Conditioning

3 Rounds
In Pairs
800m Run (Both)
42 KB [email protected]/24kg
24 Pull Ups 
Score = Time

Saturday

Conditioning

AMRAP 30
40 Calorie Row
40 Over Bar Burpee
20 [email protected]/35kg
20 Pull Ups
20 Strict HSPU’s
20 T2B
Score = Reps

Sunday

A. Strength

E4MOM 4×4 [email protected]/85%

B. Conditioning

Some heavy carries, holds and odd object lifts with coach Knight

Conditioning

MONDAY/TUESDAY

5 Rounds
400m Run
24 DB Push [email protected]/15kg
12 Down Ups
200m Run
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