Monday 01
WOD
EMOM 30
5 Rounds
1. Box Jumps 24/20
2.Cal Row
3.Wall Balls 9/7kg
4.Sit Ups
5.AKBS 24/16kg
6.REST
Tuesday 02
WOD 1
Squat Snatch
15 mins build to heavy single
WOD 2
For Time
20 – 16 – 12 – 8
Alt DB Power Snatch 22.5/15kg
Toes to Bar
*15 min Time Cap
Wednesday 03
WOD 1
Bench Press
3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3
5 mins to find weight then complete all sets with the SAME weight
WOD 2
4 Rounds For Time
12 DB Step Ups 20/15kg each hand
9 Ring Dips
6 Strict Pull Ups
*8min Time Cap
Thursday 04
WOD 1
EMOM 10
3-5 Wall Walks
OR
3-5 HSPU
WOD 2
EMOM 25
5 Rounds
5 mins to complete 1 Max Effort 500m Row/Ski
OR
Bike 1100m
Friday 05
WOD 1
Bergeon Beep Test
EMOM As Long As Possible
7 Thrusters 35/25kg
7 Pull Ups
7 Burpees
WOD 2
Bergeon Macho Man
EMOM As Long As Possible
3 Power Cleans
3 Front Squats
3 Jerks
@ 85/60kg
Saturday 06
Coaches WOD
Sunday 07
REST DAY