Monday 05
EMOM10
2 back squats
*spend 10mins working up to a heavy 3rep weight
21-15-9
KB swing 32/24kg
Toes-to-bar
Wall balls 9/7kg
Tuesday 06
Chest to bar pull ups tekkers
AMRAP20
10 c2b pull ups
15 push ups
20 alt single leg squats
*every 3 rounds, row/ski 400m
Wednesday 07
Clean & Jerk
3-3-3-3-3-3-3-3
AMRAP10
250m row
5 C&J
25 DU
Thursday 08
Overhead Squat
5-5-5-5-5
4rds of
In 3mins, complete:
Air bike 12/10cals
8 Overhead Squat 50/35kg
Max mountain climbers
2mins rest
*score = total max mountain climbers
Friday 09
17.1
For Time:
10 dB snatches 22.5/15kg
15 burpee box jump-overs
20 dB snatches
15 burpee box jump-overs
30 dB snatches
15 burpee box jump-overs
40 dB snatches
15 burpee box jump-overs
50 dB snatches
15 burpee box jump-overs
*burpees = 2 footed jump back & 2 footed jump in
*alternate db snatches – swapping MUST be below eye height and BOTH heads of the dB must touch the ground
20min Time cap.
Saturday 10
For time:
50 cal air bike
24 alt single leg squats
12 ring dips
5min rest, then
27-21-15-9
DB squat cleans 22.5/15kg
Burpees over DBs
Sunday 11
REST DAY