Monday
Conditioning
Row 2km (main focus= nasal breathing) Attempt to complete 2km row breathing through the nose.
Strength
5 rounds
5 power clean (heavy)
5 bench press (heavy)
Row 2km (main focus= nasal breathing) Attempt to complete 2km row breathing through the nose.
5 rounds
5 power clean (heavy)
5 bench press (heavy)
5 rounds
400m run or 400m row
20 Kettlebell swings
20 box jumps
Partner A completes the 400m run while partner B completes the kettlebells and box jumps. Each pair will complete the full 5 rounds.
Overhead lunge (with banded weight) 10-10-10-10 (5 each leg)
3x max chest to bar pull-ups
Every 2 minutes for 14min (7 rounds)
10 front squat 50-35kg
10 burpees
10 toes to bar
With a continuous counting clock. for total distance.
20min assault bike
20min row
20min run
Deadlift 10-10-10-10
KB push press 6-6-6-6
5 rounds for time
40m sled push + pull (challenging weight)
40m farmer carry 2x 32 kettlebells
10 box jumps
20min every minute (Challenging weight)
3 power clean
3 front squat
3 shoulder to overhead
For time
500m row (all out)
For time
2km row
20rm Bench press
50 db curls
50 tricep extension (band)
50 close grip pushups
Every 2 minutes for 20 minutes (10 rounds)
3 power cleans (heavy)
40m sled push (heavy)
weighted pull-ups 3-3-3-3-3
accumulate 2min L-sit hold
30 sec max cals assault bike
Deadlift 10-10-10-10
Push press 4-4-4-4
20min emom
odd min 20cal row
even minute 5 burped box jump overs + 10 pull-ups
