Monday

For Time:
In Pairs
100 Calorie Row
50 Synchronised [email protected]/40kg (extended at top)
75 T2B
50 Synchronised Burpees Over Bar (chest on floor)
100 Calorie Row
Score = Time

Tuesday

5 Rounds

2 Minute Window
20/14 Calorie Bike + 20 Box [email protected]/20″

Rest 1 minute

2 Minute Window
20/14 Calorie Ski + 20 DB Hang [email protected]/15kg

Wednesday

A. Strength

20 minutes to work up to a heavy Front Squat

B. Conditioning

For Time:
21-15-9
Front [email protected]/35kg
Press Ups
Push [email protected]/35kg
Pull Ups
Score = Time

Thursday

A. Strength

E3MOM 4×6 Bench [email protected]/80%

B. Conditioning

AMRAP 20
15 Down Ups
15 KB [email protected]/16kg
50 Double Unders
15 Calorie Row/Ski/Bike
15 [email protected]/20lbs
Score = Reps

Friday

A. Strength

E3MOM 4×6 Strict [email protected]/80%

B. Conditioning

AMRAP 12
21-15-9
Hang Power [email protected]/35kg
[email protected]/35kg
Pull Ups
Score = Reps

Saturday

A. Conditioning

AMRAP 30
In Pairs
I Go You Go Relay
10 KB [email protected]/24kg
10 Over Box [email protected]/20″
10 Calorie Row
Score = Reps

Coaches Notes:
Person one completes all 3 movements then tags partner, rinse and repeat.

Sunday

A. Strength

E2MOM 5×5 Back [email protected]/80%

Conditioning

For Time:
3 Rounds
10 Strict HSPU
20 [email protected]/9kg
30 Double Unders
Score = Time

Conditioning

MONDAY

For Time:
In Pairs
2000m Row
200 Double Unders
20 Synchronised Down Ups
1000m Row
100 Double Unders
20 Synchronised Down Ups
500m Row
50 Double Unders
20 Synchronised Down Ups
Score = Time

WEDNESDAY/THURSDAY

For Time:
In Pairs Perform:
100 Cal Row
100 Goblet [email protected]/24kg
400m Run (together)
100 Cal Row
100 Goblet [email protected]/24kg
400m Run (together)
Score = Time

FRIDAY

For Time:
In Pairs Perform:
60 Calorie Assault Bike (Break this up as needed)
10 Rounds (You go I go)
200m Row
10 Burpees
60 Calorie Assault Bike (Break this up as needed)
Score = Time