Monday
     
     
Strength 2 Strength 3 Oly 1
     
     
Run 200m Run 400m Row 500m
10 KBS 12 Box Jumps 5 Pull Ups
15 Ring Rows 12 Burpees 10 Front Squats @ 60%
15 Push Ups 12 KBS 5 Ring Dips
Rest 1:1 Rest 1:1 Rest 1:1
4 Sets 4 Sets 3 – 4 Sets
     
     
Tuesday
     
     
     
Strength 2 Strength 3 Oly 1
     
     
     
15 Min AMRAP 15 Min AMRAP 15 Min AMRAP
200m Run 200m Run 3 Power Cleans @ 60/35
40 Wall Balls 40 Wall Balls 15 Row Cals
30 KBS 30 KBS 15 Box Jump Step Downs
20 Burpees 20 Burpees 30 DU’s
     
     
     
Wednesday
     
     
     
Strength 2 Strength 3 Oly 1
30s S20H 30s S20H 30s G2OH
30s Wall Ball 30s Wall Ball 30s Wall Ball
Rest 3:1 Rest 3:1 Rest 3:1
6 Sets 6 Sets 6 Sets
     
     
     
     
Thursday
     
     
Strength 2 Strength 3 Oly 1
     
     
15min AMRAP 15min AMRAP 15min AMRAP
100m Farmers Walk 100m Farmers Walk 5 HSPU
4 TGU 4 TGU 10 Box Jumps
10 Box Jumps 10 Box Jumps 5 MU Transitions
30s Side Arch Per side 30s Side Arch Per side 12 Pistols
     
     
     
Friday
     
     
     
Strength 2 Strength 3 Oly 1
     
     
Amrap 10mins Amrap 10mins Amrap 10mins
5 DB S20H 5 S20H ” 45/25 5 S20H @ 50kg
10 KBS 10 KBS 10 Deadlifts @ 50kg
15 Box Jumps 15 Box Jumps 15 Box Jumps
     
     
     
     
Saturday
     
     
     
     
All Groups
     
     
In Teams of 2/3
     
     
     
     
8 Min Amrap
Person A lockout at
top of deadlift
Person B Perform Max
 Burpees over the bar