Monday, September 16th - Saturday, September 21st

Monday

(A) Clean - 10 x 1 OTM, then 5 minutes to work on singles 

(B) Alternating 20:40 x 18

  • Clean

  • Burpees over the bar

  • Double unders

Tuesday 

(A1) Push press - 5 x 5

(A2) Chin ups - max (-1) unbroken reps

(B) 20 minutes, moderate pace

  • 6 - 8/side half kneeling Arnold press

  • Max (-1) unbroken strict pull ups

  • 30s weighted plank

  • 30s assault bike

Wednesday

(A1) Back squat - 5 x 3 @ 13X1

(A2) DB SLDL - 5 x 4 - 6

(B) AMRAP in 16 minutes

  • 15 wall ball

  • Run 210m

  • 8 toes to bar

Thursday

(A1) Reverse V up on Rower - 3 x 10 - 12

(A2) Tall kneeling Pallof press - 3 x 10 - 12/side

(B) AMRAP in 30 minutes

  • 1/2 mile assault bike

  • Run 350m (whitsell)

  • Row 400m

  • 1 mile assault bike

  • Run 700m

  • Row 800m

  • 1.5 mile assault bike

  • Run 1050m

  • Row 1200m

  • 2 miles assault bike

  • Run 1400m

  • Row 1600m

Friday

(A1) Deadlift - 5 x 3

(A2) Weighted hanging knee raise - 5 x 6 - 10

(B) 5 - 8 rounds

  • 16 box step ups

  • 14 single arm KBS*

  • 12 plank push ups

  • 20-30s/each side plank

    *sub KB snatch or SA KBS + high pull

Saturday 

Partner workout 

 

AMRAP 40

 

For time:

4 miles assault bike

 

Partner A bike, while Partner B completes 1 round of:

15 kettlebell swings

9 Burpees

6 pull ups

 

(rest 3)

 

For time:

Row 2k

Partner A on AB, while Partner B completes 1 round of:

15 DB snatch

9 Box Jumps w/ step down

6 toes to bar

 

(rest 3)