Monday

A. Strength

E4MOM 4×5 Back Squat@70/75% 

B. Conditioning 

For Time:
In Pairs
50 Deadlifts@140/90kg
50 Box Jumps@24/20”
50 Burpees Over Bar
50 Wallballs@9/6kg
Score = Time 

Tuesday

A. Strength

E4MOM 4×8 Bench Press@60/70%

B. Conditioning

AMRAP 10
10 Push Press@60/40kg
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 Squats@90/60kg
10 Burpees Over Bar
8 Rounds
8 Power Clean@70/50kg
8 Synchronised T2B
6 Rounds
6 Strict Press@50/35kg
6 Ring Muscle Ups
Score = Time

Thursday

A. Strength

E4MOM 5×5 Deadlift@80% 

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 OHS@80% 

B. Conditioning

AMRAP 12
10 Power Snatch@50/35kg
25 Wallballs@9/6kg
50 Double Unders
Score = Reps 

Saturday

In Pairs
5 Rounds
10 Squat Clean@100/70kg
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 Press@80%

B. Conditioning

AMRAP 20
6 KB Russian Swings@32/24kg
6 KB Hang Snatch Right Arm@32/24kg
6 KB Hang Snatch Left Arm@32/24kg
6 KB Goblet Squat@32/24kg
6 KB Lunge Right Arm@32/24kg
6 KB Lunge Left Arm@32/24kg
6 Down Ups
Score = Time

Conditioning

MONDAY/TUESDAY

AMRAP 30
400m Run
30 Wallballs@9/6kg
20 Down Ups
10 DB STOH@30/22.5kg
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 Wallballs@9/6kg
Score = Time

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