Thursday 8th May

Warm up

Mobilise as necessary
Glute activation drills
2 rounds
30 seconds of air squats
30 seconds holding a squat at parallel

Strength

Front squat for 12 sets of 2 reps at 75%. Concentrate on speed and perfect technique.
Deadlift for 6 sets of 1 rep at 65%

Olympic Weightlifting

EMOM for 10 mins
1 x clean
1 x hang clean
1 x jerk

Met con

Run 8 x 400m, work:rest 1:1

Finisher

2 x max l-sit hold

Tuesday 6th May

Warm up

Mobilise as necessary

Row 500m at 70%

Strength

Bench press 9 sets of 3 at 65% (three sets wide grip, three close, three normal)

Metcon

26 minute AMRAP

6 bar muscle ups

5 ground to overhead 100/65

19 toes to bar

88 double unders

Scaling options: 

Bar muscle ups - chest to bar pull ups

Ground to overhead - reduce weight

Toes to bar - hanging knee raise

Double unders - 3x the number in singles

Monday 5th May

Warm up

Mobilise as necessary. Concentrate on the front rack position

Glute activation drills

EMOM 6 mins

5 air squats

3 inch worm

1 burpee

Strength

Work to a 1RM front squat

Olympic weightlifting

EMOM 10 mins

2 clean and jerks

Metcon 

12 minute AMRAP

Bear complex 70/45

Every time you break, run 400m

Sunday 4th May

Rest day

Rest up and look forward to tomorrow!

Saturday 3rd April

Choose...

"The Crippler"

For time

30 back squats (bodyweight)

Run 1600m

Or

"The San Francisco Crippler"

For time

30 back squats (bodyweight)

Row 1km

Friday 2nd May

Warm up

Mobilise as necessary

Row 500m at 60%

EMOM 6 mins

7 burpees

Strength

Establish a 1RM strict press

4 sets of 5 weighted pull up

Olympic Weightlifting

10 minute EMOM

2 x push press 2 x jerk

Metcon

EMOM 10 minutes

Odds 20 Wallballs 8/6

Evens 20 Kettlebell swings 24/16

Thursday 1st May

Warm up

Mobilise as necessary

Glute activation drills

EMOM 10 mins

Odds 10 air squats

Evens 6 burpees

Olympic weightlifting

Establish a 1RM hang clean

Strength

Back squat 10 sets of 2 at 85% concentrating on speed and technique

Deadlift 6 singles at 65%

Metcon

20 minute AMRAP

2 rounds of

5 strict l-pull ups

10 press ups

15 air squats

Then 400m run