Monday
Warm-Up:
10:00 minutes, For Quality
30 second Ski Erg or Row
5/5 Crossover Step-Up, 20-24’’ Box
10-15 second Chest to Rings Hold
Conditioning
"Westgate"
For Time
20 Burpee Box Step Overs
25 Chest to Bar Pull-Ups
30 Squats
40/32 Calorie Row
30 Squats
25 Chest to Bar Pull-Ups
20 Burpee Box Step Overs
Time Domain: 15:00-19:00 minutes
Time Cap: 20:00 minutes
Tuesday
Warm-Up:
10:00 minutes, For Quality
10/10m Lateral Shuttle
2 Wall Walks + 10 second Nose to Wall Handstand Hold
Conditioning
"Harbour"
As many reps as possible in 4 minutes of:
9 pike push-ups
5 shuttle runs
As many reps as possible in 4 minutes of:
12 pike push-ups
5 shuttle runs
As many reps as possible in 4 minutes of:
15 pike push-ups
5 shuttle runs
1 shuttle run = 8m down and 8m back
Wednesday
Warm-Up:
3 Sets, For Quality
30 second Double Under or Double Under Practice
10/10m Lateral Band Walk
10/10m Banded Monster Walk
8 Romanian Deadlifts
4 2xDB Tall Muscle Cleans
4 2xDB Tall Power Cleans
Conditioning
"Story”
15:00 minute AMRAP
1-2-3-4... Power Clean, 90/65kg
10 Toes to Bar/Knee Raise
75 Single Unders
Thursday
Warm-Up
5:00 minutes for Quality
30 second machine choice
1 Wall Walk + 10 Shoulder Taps
30 second machine choice
10 Dual Dumbbell Deadlifts
Conditioning
"Batman"
Every 5:00 minutes , 20 minutes, Alt Stations (2 Sets, Each)
Station 1:
40/30 Calorie Echo Bike
100m Farmers Carry 2x 22.5/15kg
Station 2:
600m Run
15m Handstand Walk/8 Wall Walks
Friday
Warm-Up
2-3 Sets, For Quality
1:00 minute Cardio Choice
10 Russian KBS + 10 American KBS
:30 second KB Dead-Bug
20 Alternating Bird Dogs
Conditioning
"Matagarup"
For Time:
21-15-9
Deadlift, 40/30kg
Burpee
Calorie Row
Female Row : 17-12-7 Calories
Machine Subs:
Option 1: Bike Erg or Ski Erg : Same Calories
Option 2: Calorie Echo Bike
16/12 - 12/9 - 8/6
Option 3: Assault Bike
18/15 - 14/11 - 9/7
Time Domain: 7:00-11:00 minutes
Time Cap: 15:00 minutes
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