MONDAY – Performance & Fitness: Conditioning Intervals: Run 800m Rest 1:1 approx Run 400m Rest 1:1 Run 200m (15 mins)
WOD: Run 100 m; 10 Pullups; 10 Power Snatch (45/30) then AMRAP Shoulder to Overhead (once you fail your set go for a run again). Continue until 100 reps completed
TUESDAY – Performance & Fitness: 16 min EMOM (4 rds) 3-5 Deadball over shoulder; 50m Carries (DB, farmers) 10m Sled/Prowler pulls; 6 Heavy WallBall reps;
Performance WOD: 10m 2x db OH Lunge 10 Burpee over db 10 DB Thrusters 10 min AMRAP
Fitness WOD: 10m OH Plate Lunge 10 Burpees to plate 10 WallBalls 10 min AMRAP
WEDNESDAY: Performance – LINDA Deadlift (100/80 – 80/60); Bench Press (70/50-60/35); Squat Clean (60/35 – 40/25); 10 – 1 reps 35 min cap
Fitness: LINDA (mod) Deadlift; Bench (DB option); Power Clean; 400m run between each rd 10 – 2 (decr by 2’s) 35 min time cap
THURSDAY: Performance & Fitness Rope Climbs – 12 mins
PARTNERS 3 x 8 min AMRAP 1. Row 10/8 cal – Devils Press (2 min rest) 2. Bike 10/8 cal – HSPU (2 min rest) 3. Run 150m – T2B
FRIDAY: Performance – Power Snatch+ Squat Snatch 15 mins to find heavy complex WOD: 10 Overhead Squats (50/35); 10 UNBROKEN Double Unders; 7 min AMRAP
Fitness: Power Snatch + 2 Overhead Squats E90 s for 10 rounds (15 mins) WOD: 10 Overhead Squats; 20 FastFeet FastFeet; 7 min AMRAP