Daily workout

Monday

Strength

Back squat 10-8-6-4-10

Pull-ups 3 x max reps (band if needed)

Metcon

5 rounds for time

10 thrusters

10 Db snatch (5 each arm)

10 burpees

400m run

Friday

Strength

Deadlift 10×3 (every 90sec)

Strict dumbbell press 3×5

Gunshow

50 DB curls

50 Tricep ext (band)

50 push-ups

50 abmat situps

Thursday

Strength

Bench press 4×10

Conditioning

8 rounds

1st min: 15-12 cal machine

2nd min: 12 box jumps

3rd min: 12 wall balls

4th min: 120m sprint

Anzac Day

“wood”

5 rounds

400m run

10 burpee box jumps

10 sumo deadlift high pull

10 thrusters

1min rest

Friday

Strength

Bench press 10-8-6-4-10

Metcon

5 rounds for time

5 power clean 60-40kg

10 pull-ups

15 push-ups

400m run

Thursday

Strength

Power clean 3-3-2-2-1-1-1

Weighted pull-up 3×3

Metcon

Every min for 10min:

14/12 Cal echo

7 burpee box jump overs

1min rest

Every min for 10min:

30 heavy rope double unders

2 rope climbs

Wednesday

Strength

split Jerk 6×4

Metcon

“Jackie”

for time

1km row or 2km bike erg

50 Thrusters @20/15kg barbell

30 pull-ups

Finisher

3min max ambit situps

Tuesday

Strength

paused front squat 4-4-4-4

DB strict press 5-5-5-5

Metcon

Every 5min (5 rounds)

500m row

3 rope climbs

20m Handstand walk

Monday

Strength

Deadlift 5×3

Metcon

20min amrap

9 Deadlift @100/70

12 box jump overs

15 Ghd sit-ups or ab mat situps

Friday

Strength

Clean & Jerk complex (choose load)

every minute for 10min

1 power clean

1 Hang squat clean

1 Split Jerk

rest 5 min

Snatch complex

every minute for 10min

1 power snatch

1 hang squat snatch

1 snatch balance

Metcon

7min amrap

10 cal echo

20 heavy rope double unders