Monday

A. Strength

E4MOM 4×5 Back [email protected]/75% 

B. Conditioning 

For Time:
In Pairs
50 [email protected]/90kg
50 Box [email protected]/20”
50 Burpees Over Bar
50 [email protected]/6kg
Score = Time 

Tuesday

A. Strength

E4MOM 4×8 Bench [email protected]/70%

B. Conditioning

AMRAP 10
10 Push [email protected]/40kg
20/14 Press Ups
Score = Reps 

For Time:
3 Rounds
25 Sit Ups
50 Double Unders
Score = Time 

Wednesday

For Time:
In Pairs
10 Rounds
10 Front [email protected]/60kg
10 Burpees Over Bar
8 Rounds
8 Power [email protected]/50kg
8 Synchronised T2B
6 Rounds
6 Strict [email protected]/35kg
6 Ring Muscle Ups
Score = Time

Thursday

A. Strength

E4MOM 5×5 [email protected]% 

B. Conditioning

EMOM 24
1 – Calorie Row
2 – Calorie Assault Bike
3 – Ski Erg
4 – 6 – 400m Run

45 Seconds on each bit of kit for Max Calories

Friday

A. Strength

E3MOM 5×5 [email protected]% 

B. Conditioning

AMRAP 12
10 Power [email protected]/35kg
25 [email protected]/6kg
50 Double Unders
Score = Reps 

Saturday

In Pairs
5 Rounds
10 Squat [email protected]/70kg
20 Strict HSPU’s
Row 2K
5 Rounds 
10 BMU
20 Syncronised HR Press Ups
Row 2K 
Score = Time

Sunday

A. Strength

E3MOM 5×5 Strict [email protected]%

B. Conditioning

AMRAP 20
6 KB Russian [email protected]/24kg
6 KB Hang Snatch Right [email protected]/24kg
6 KB Hang Snatch Left [email protected]/24kg
6 KB Goblet [email protected]/24kg
6 KB Lunge Right [email protected]/24kg
6 KB Lunge Left [email protected]/24kg
6 Down Ups
Score = Time

Conditioning

MONDAY/TUESDAY

AMRAP 30
400m Run
30 [email protected]/6kg
20 Down Ups
10 DB [email protected]/22.5kg
Score = Reps 

WEDNESDAY/THURSDAY

AMRAP 40
In Teams of 3
2000m Run
200 Calorie Row
200 Calorie Ski
200 Calorie Assault Bike
Score = Reps

Run: One person running. 2000m broken up in your team. 

FRIDAY

AMRAP 30
In Pairs
10 Over Box Burpee
10 Calorie Row
10 [email protected]/6kg
Score = Time

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