Every 2:30 x 7 rounds:
20/16cal Assault Bike

Goal:
Sub :50 on all rounds.
These should be close to all out efforts, giving you well over 1:1 rest to recovery before the next interval.

Scaled: 15/12cal
Machine subs: Ski/Row

5 sets of Power Clean From Blocks
Set 1: 3 @60% of 1RM Power Clean
Set 2: 3 @60-65%
Set 3: 3 @65%
Set 4: 2 @70%
Set 5: 2 @72-75%

• Rest 2-3 mins btw sets.

Blocks are to be set so that the barbell is just above knees. Reps done as singles.

Accessory Work
3 rounds
10+10 landmine twist @5/10kg extra weight on barbell
10+10 single arm landmine row (put extra weight if need to
16-24 deadbugs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min calf smash
1 min calf/achilles strech
1+1 min hamstring/hip flexor strech at the same time
1+1 min forearm streching

5 Rounds:
10 Hollow Rocks
10 Alligator Rolls
10 Arch Rocks
1min Rest

”Cardio Complex”
• For Time
• Round 1:
• 1,000 meter Row
• 1600m Air Bike
• 200 Single-Unders
•
• Round 2:
• 750 meter Row
• 1300m Air Bike
• 150 Single-Unders
•
• Round 3:
• 500 meter Row
• 1000m Air Bike
• 100 Single-Unders
•
• Round 4:
• 250 meter Row
• 700m Air Bike
• 50 Single-Unders

1 x Stairs
4 Rope Climbs
1 x Stairs
3 Rope Climbs
½ x Stairs
2 Rope Climbs
½ x Stairs
1 Rope Climb

• 12:00 Cap

Warm Up

2 rounds
1:30 cardio machine
6 lunge elbow to floor strech
6 inch worm with push ups
12 alt leg bodyweight rdl
6+6 kb bottom up press @6-8/8-12kg
12 goblet squats @12-16/16-20kg

Strenght
Tempo Bench Press 3x10 reps (3:0:3:0)
@30-40% of 1rm
rest 2-3 min

Back Squats 3x10 reps (3:0:3:0)
@30-40% of 1rm
rest 2-3 min

Metcon
4 rounds
8-12 wall ball shots
8-12 double db front rack lunge walk steps @2x12.5/2x17.5kg
50m farmers walk @2x24/32kg's KB'S

Accessory Work
3-4 rounds
6-12 toes to bars
2-3 rope climbs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min wall pec strech
1+1 min tricep strech
1+1 min forearms streching

Weightlifting
Snatch 5x3 reps @50-60% of 1rm and 3x2 reps @65-75% of 1rm (20 min cap)
rest 1-1.5 min bwn sets

Accessory Work
4-5 sets
4-8 Strict HSPU
6-8 double db power cleans @2x15/22.5kg's
rest 1-2 min

Accessory Work
2-3 times
15-25 BANDED PUSH UPS (should feel pretty easy at the start!)
30-50 double unders
rest 1-2 min

Cool down
2-3 min light cardio
10+10 shoulder rolls forward/backwards
10+10 arm swings forward/backwards
1 min russian baby strech
1+1 min calf streching

Metcon
3-4 rounds
8-12 burpees
8-12 double kb deadlifts @2x16-24kg/2x24-32kg's
rest 1:1 bwn sets

Accessory Work
3-4 x 25+25m sandbag carrying on shoulder or 50m bear hug carrying
Rest 1-2 min bwn sets

Cool down
2-3 min light cardio
2+2 min low back / side smash with roller
1+1 min leg across body strech
1+1 min pigeon pose strech

Weightlifting
Clean&Jerk 5x2 reps @50-60% of 1rm and 3x1 rep @65-75% of 1rm (20 min cap)
rest 1-1.5 min bwn sets

Accessory Work
4-5 sets
10-12 kb swings @16/24kg
4-8 Strict Chin Ups
6-8 double kb thrusters @ 2x12-16kg/2x16-24kg's
rest 1-2 min

Accessory Work
2 times
20-30 band pull aparts
20-30 supermans (fast speed)
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad streching
1+1 min banded lat strech