Monday       
       
Strength 2   Strength 3 Oly 1
       
Run 200m   Run 400m Row 500m
12 Wall Balls   15 Wall Balls 5 Thrusters
12 Ring Rows   15 Burpee Box Jumps 10 Pull Ups
10 Burpee Box Jumps   Rest 1:1 15 Burpee Box Jumps
Rest 1:1    3 – 4 Sets 3 – 4 Sets
3 – 4 Sets      
       
Tuesday      
       
Strength 2   Strength 3  Oly 1
       
Run 400m   Run 400m Run 400m
50 Wall Balls   50 Wall Balls 50 Wall Balls
40 KBS   40 KBS 40 KBS
30 DU’S   30 DU’S 30 DU’S
20 Push Ups   20 Push Ups 20 HSPU
Run 400m   Run 400m Run 400m
       
Wednesday      
       
Strength 2   Strength 3 Oly 1
       
10 Burpees   10 Burpees 10 Burpees
10 KBS   10 KBS 10 Hang Power Snatch
Max DU’s in remaining time of 90s   Max DU’s in remaining time of 90s Max DU’s in remaining time of 90s
Rest 3:1    Rest 3:1  Rest 3:1 
4 Sets   4 Sets 4 Sets
       
Thursday      
       
Strength 2   Strength 3 Oly 1
       
AMRAP 15 Mins   AMRAP 15 Mins AMRAP 15 Mins
Row/Run 200m   Row/Run 200m Row/Run 200m
5 Wall Walk   5 Wall Walk 5 HSPU
10 OH Walk Lunge Per side   10 OH Walk Lunge Per side 10 OH Walk Lunge Per side
10 Deadbugs   10 Deadbugs 10 Deadbugs
       
Friday      
       
Strength 2   Strength 3 Oly 1
       
AMRAP 10 Mins   AMRAP 10 Mins AMRAP 10 Mins
5 Thrusters   5 Thrusters 5 Thrusters
10 Burpees   10 Burpees 10 Burpees
30 Double Unders   30 Double Unders 30 Double Unders
       
Saturday      
       
All Groups      
       
5 Rounds      
       
8 Front Squats (50/35)      
4 Sled Pushes (40/20)      
Rest 2:30