Monday 9th - Saturday 14th JAN

Monday
Strength:
A1: 3 Push press
A2: 10 DB/KB alternating stepup
x 4


Conditioning:
2 rounds for total reps
1 minute bar facing burpees
1 minute OHS @ 42.5/30
1 minute bar facing burpees
1 minute thrusters @ 42.5/30
Rest 2 minutes

Tuesday
Strength:
3 position power clean
1 set every 90 seconds x 7 (technique)


Conditioning:
15/10/5
Deadlifts @ 120/75kg
30/20/10
Pullups
45/30/15
Abmat situps


Wednesday
Strength:
Back squats
2 EMOM x 10 for total load


Conditioning:
75 double unders
Run 200
21/15/9
Front squat @ 50/60/70// 30/40/50kg


SWOD
Bench press
5 x 5
Bent over row
5 x 5
Single DB strict press
3 x 8


1 minute sled drag backward @ 80/60
1 minute Atlas shouldering
Rest 1 minute
X 2


Thursday
Skill:
AMRAP in 5 minutes
Unbroken lengths of HSwalk
5/3/1m increments


Strength:
Ring dip
5,4,3,2,1
+ 20-30 second hollow hold after each set


Conditioning:
2 rounds for total reps
1 minute HSPU
1 minute T2B
1 minute power snatch @ 52.5/35kg
1 minute T2B
2 minutes rest


Friday
Corerama
30 BB woodchops
30 V-ups
1 minute plank
20 BB woodchops
20 V-ups
90 seconds plank
10 BB woodchops
10 V-ups
2 minute plank


Conditioning:
Death by cals
Row or Bike
EMOM + 1 until failure
Row starting at 6/4
Bike starting at 4/2


Saturday
2 x 15 minute AMRAP's for combined rounds (rest 2:30 between)
Pairs alternate movements
1)
Run 200m
21 wall balls
7 burpee box over @ 60/50cm


2)
50 double unders
12/10 cal row
7 Clean and jerk @ 60/40