Monday

Strength/Skill

EMOM 10 mins

1x clean, 1x Front Squat, 2x right front rack lunge, 2x left front rack lunge

Met/Con:

4x Rounds

10xFront Rack Lunges (60/40kg)
2 Rope Climb
10x Clapping Pressups

 

Sunday

Strength/Skill

Secret Service Snatch Test

KB Snatch AMRAP 10 minutes

(24/16kg)

Met/Con:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

Thursday

Strength/Skill

Deadlift up to knees

50%1RM 1x 3 reps

60%1RM 2x 2 reps

70%1RM 3x 1 rep

BTW Sets - 10xT2B or 20xHKR

Deadlift

50%1RM 1x 3 reps

60%1RM 1x 3 reps

70%1RM 2x 3 rep

80%1RM 5x 3 rep

BTW Sets - 10 Push Ups

Met/Con:

50x Wallball shots (9/6kg)

25x Burpees

100m sprint

40x Wall ball shots

20x Burpees

100m Sprint

30x Wall Ball shots

15x burpees

100m sprint

20x Wall Ball shots

10x burpees

100m sprint

Tuesday

Strength

'The Bear Complex'

1 x Power Clean

1 x Front Squat

1 x Push Press

1 x Back Squat

1 x Push Press

 

7 reps= 1 round

5 rounds increasing weight each time

Finisher:

'The Widowmaker'

20 x Back Squat for time at max weight

Sunday

Strength/Skill:

400m Sprint

Record time

3 mins rest - repeat

3 mins rest - repeat

5 burpee penalty for falling outside 5+/1 seconds of their 1st time

Met/con:

3 Rounds

5x Power snatch (50/35kg)

10x Push Ups (HR)

5x OH Squat (50/35kg)

10x T2B

5x Push Press (50/35kg)

10x Pull-Ups