Monday
Strength / Skill
Bench press
4 x 5
3 x 3
WOD - 5 rounds
3:00 min to complete
500m c2 bike
15 kb swings
15 goblet squats
rest 1:00 between rounds
L1 - 35/24
L2 - 53/35
L3 - 70/53
*600m echo bike
If you finish round one in under 2:15, increase your weight or reps for the following rounds.
Tuesday
Strength / Skill
14 min AMRAP
Max set of strict pull ups
20 russian twists
200m run*
20 sec rest
*If you don’t want to run outside, you can use the runners or bikes
WOD - 6 rounds for time (16 min cap)
250m row
8 devils press
10 sit ups
L1 - 35/20
L2 - 45/30
L3 - 55/40
Wednesday
WOD – 30 min E5MOM
10 back squats
20 unweighted box step ups
20 jump lunges
20 box dips / 10 ring dips
If you want an extra challenge, hold plank or hop on a bike during the downtime
L1 – 75/55
L2 – 95/65
L3 – 115/85
Thursday
Strength / Skill
Deadlift
4 x 8
WOD - 16 min amrap
30 double unders
20 wall balls
10 power snatch
L1 - 75/55
L2 - 95/65
L3 - 115/75
Friday
Strength / Skill
Clean
15 mins to build to a heavy 3 rep
Then complete 4 sets of 3 at same weight
WOD - open workout 12.3
18 min amrap
15 box jump
12 push press
9 toes to bar
L1 - 95/65
L2 - 115/75
L3 - 135/95