WK1

Monday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning 

AMRAP 12
10 Hang Squat Clean@50/35kg
8 T2B
6 Over Bar Burpees
Score = Reps 

Tuesday

A. Strength

E3MOM 5×5 Deadlift@70%

B. Conditioning 

For Time:
5 Rounds
8 Hang Power [email protected]/30kg
32 Double Unders
Score = Time

Wednesday

For Time:
In Pairs
2000m Row
100 Thrusters@20/15kg
60 HR Press Ups
Score = Time

Rest 6 Minutes

For Time:
In Pairs
2000m Row
100 Wallballs@9/6kg
60 Strict HSPUs
Score = Time

Thursday

A. Strength

Strict Press

8 minutes to work up to a heavy set of 6 followed by:
E3MOM 3×6 Strict Press@85% of weight reached above. 

B. Conditioning

AMRAP 20
21 DB Push [email protected]/15kg
21 Pull Up
Run 400m
15 DB Push [email protected]/15kg
15 Pull Up
Run 400m
9 DB Push [email protected]/15kg
9 Pull Up
Run 400m
Score = Reps

Friday

A. Strength

E3MOM 6X3 Back Squat@80%

B. Conditioning

AMRAP 10
2,4,6,8,10…..
Cluster@50/35kg
Burpee Over Bar
Bar Muscle Up
Score = Reps

Saturday

AMRAP 28
In Pairs
IGYG (Each exercise not full round)
200m Run
30 Wallballs@9/6kg
20 Pull-ups
10 Power Clean@60/40kg
Score = Reps

Sunday

A. Strength

Test Max Strict HSPUs or Box Presses

EMOM 10

25% Max Strict HSPUs + 30 Double Unders

B. Conditioning

EMOM 21
1 – 20/15 Calorie Row
2 – 20/15 Press Ups
4 – Rest
5 – 20/15 Calorie Ski
6 – 20 DB Push [email protected]/15kg
7 – Rest

Conditioning

MONDAY/TUESDAY

In Pairs

For Time:
21-18-15-12-9-12-15-18-21
KB Thruster@24/16kg
Burpee Over Box@24/20”
Score = Time 

WEDNESDAY/THURSDAY

EMOM 30

1 – 15/12 Calorie Row

2 – 15 Slamballs

3 – 15/12 Calorie Assault Bike

4 – 15 Wallballs@9/6kg

5 – 15/12 Calorie Ski

6 – 15 DB [email protected]/15kg

FRIDAY

AMRAP 30
800m Run
60 Air Squats
30 Burpees
400m Run
40 Air Squats
20 Burpees
200m Run
20 Air Squats
10 Burpees
Score = Reps