Monday
“Scottie”
30 RFT
1 ring muscle up
2 deadlifts 140/100
3 burpee box jumps 24/20
Tuesday
FITNESS
21-18-15-12-9-6-3
Dumbbell front squats
Abmat sit ups x 2
100 meter farmer carry after each round
PERFORMANCE
For time
21-18-15-12-9-6-3
Dumbbell front squats
Toes to bar
100 meter farmer carry after each round
Wednesday
SKILL DAY
FITNESS
For time
21-15-9
DB Bench Press
Matador Dips
DB overhead press
PERFORMANCE
"JT"
For time
21-15-9
Handstand push ups
Ring dips
Push ups
Thursday
For time
1600 meter run
80/60 calories row
80/60 calories assaukt bike
1600 meter run
Friday
HEAVY DAY
Back squat
7 rep max
Saturday
Teams of 2
5 rounds each
15/12 cal bike
12 double dumbbell deadlifts 22,5/15
9 double dumbbell hang power cleans 22,5/15
6 double dumbbell push jerks 22,5/15
1 completes a full round while the other rests
Sunday
CATCH UP DAY
or
FOCUS DAY
Deadlift
1x5 65% +2.5kg on week 1
1x5 75% +2.5kg on week 1
1x5 85% +2.5kg on week 1
Lat pull down 3x15 reps (focus on slow eccentric)
A1: 3x8 staggered stance KB deadlift (each)
A2: 3x12 cable face pull
B1: Sandbag hold 3x1:00
B2: zottman curl 3x 15
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