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This weeks workouts



Monday - Conditioning


Warm Up - 3 rnds of -

30 Seconds On - 15 off x 3 of each

Single unders

Side plank left

Side plank right


Stretch and practice movements


1. 4 MIN ON - 2 MIN OFF x 2 of each - Not alternating 7-8/10 RPE THROUGHOUT


A) 12 STOH @40/30kg

9 T2B/ Kipping leg raises - Movement should be unbroken

6 Burpee Box Jumps


B) 18 Wall Balls

15/12 cal row

12 Power clean @40/30kg


2. 1 MIN ON - 1 MIN OFF X 5 - For maximum effort


8 Pull Ups + 8 G2OH @40/30kg + Max Burpee Over bar


Tuesday - Weightlifting


Warm Up - 3 rnds of

20 Walking Lunges

15 Under hand bent over row

10 Strict Press


1. 3 Rnds -

Empty Bar

3 Muscle snatch from below knee - Keep close to body

3 Btn Push Press

3 OHS

10 Back Burn

15-30 seconds hang


1. E90sec x 6


1 Power snatch + 2 Below Knee squat snatch + 1 OHS @50/60%


2. Tempo OHS3 x 5 @50% - 3-5 Second eccentric on each rep


3. 1 MIN ON - 2 MIN off x 4


3 PC @70/45

5 FSquats

Max Squat cleans


4. 60 Seconds on - 30 Seconds off x 4


50 DU's into Max Hang Power cleans @60/40kg


Wednesday - Gymnastics


Warm Up - 3 rnds of


30 Opposite hand to foot in pike

12/12 Single arm row each side @22.5/15kg10

Z Press In Straddle @20kg - 1 Second pause @the top of each rep

30 Seconds Hang - Knee Above Hips


1. 4 Rnds

3-5 Weighted Strict c2b/ Strict Pull up

Rest 30/45 seconds

10 Z press In straddle - weighted as heavy as possible

Rest 30/45 seconds


2. 4 Rnds

3- 5SHSPU - Def of choice

Rest 30/45 seconds

10 Under Bent Over row

Rest 30/45 seconds


3. 30 Seconds On - 30 seconds off x 5

Max T2Rings (if you can do more than 12 T2B unbroken upscale to T2B)


4. 30 Seconds On- 30 seconds off x 5

Max DB Floor press


5. 80 seconds ON - 80 seconds off x 5 - Maximum Effort


10 T2B + 12 Alternating DB snatch + Max STOH @50/35


Thursday - Strength


Warm Up - 3 rnds of

20 Reverse Lunges

10/10 T spine rotation + Adductor Stretch

12 Kosak Squats

15 G2OH @10/5kg plate


1. E3min x 3

5 Deadlifts TNG @50/60% of 1 RM - 3-5 Second eccentric on each rep

5 Sumo Deadlifts TNG @50/60% of 1 RM - 3-5 Second eccentric on each rep

12-20 Box Jump Overs


2. E3min x 3

10 Zombie Front Squats @50/60% of 1 RM - 3-5 Seconds eccentric on each rep

50-75 DU's


3. 1 MIN ON - 2 Min OFF x 5 For maximum effort


10 DB Power cleans - between legs

Max Thrusters @42/30kg - Goal 15 per rnd


4. DB Hamstring Curl


2x 20


Friday - Partner WOD


TBA -



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