Monday

19.1
AMRAP15
19 Wallballs
19 Calorie Row

Aim– pure test of fitness and being tall. Declare you wasn’t to use a rower if you want an exact retest, other wise use Assault Bike or SkiErg

Cooldown
Couch Stretch

Bonus Work
EMOM10
Weighted Planks

Tuesday

19.2
0:00-8:00
25 Toes to Bar
50 Double Unders
15 Squat Cleans 61/38kg
25 Toes to Bar
50 Double Unders
13 Squat Cleans 84/52kg
8:00-12:00
25 Toes to Bar
50 Double Unders
11 Squat Cleans 102/65kg
12:00-16:00
25 Toes to Bar
50 Double unders
9 Squat Cleans 124/79kg
16:00-20:00
25 Toes to Bar
50 Double Unders
7 Squat Cleans 142/92kg

Aim – lifting under fatigue, or Toes to bar and Double Under work.

Cooldown
Seal Rocks

Bonus Work
12 Minute Assault Bike (Recovery)

Wednesday

19.3
200ft Overhead Dumbbell Lunge 22.5/15kg
50 Dumbbell Box Steps 22.5/15kg
50 Strict Handstand Pushups
200ft Handstand Walk
(10 Minute Time Cap)

Aim– Not to slow down from initial pace, shoulder endurance.

Cooldown
Pigeon Stretch on box
Cat Stretch on Box

Bonus Work
2 Minutes On/ 1 Minute Off x4
Ski-Erg

Thursday

19.4
3 Rounds
10 Power Snatch 43/29kg
12 Bar Facing Burpees
-rest 3 Minutes-
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees

Aim – 12 Minutes. Fast burpees, barbell cycling and grippy gymnastics

Cooldown
Pec Stretch (Rig)

Friday

AMRAP15
Backwards Sled March 50ft
8-15 Push Ups
200m Run
*Straight into –
AMRAP15
Sled Bear Crawl
8-15 V-Ups
12/9 Cal, Ski or Bike

Aim– Recovery Day if focussed on Open Repeats, otherwise push for higher intensity. Work in with people of simular level on sleds.

Cooldown
Banded Lat Stretch

Bonus work
Double Tabata (20s on/10s off x 16)
Side Planks

Saturday

19.5
33-27-21-15-9
Thrusters 43/29kg
Chest to Bar Pull ups

Aim – Classic final Open workout, go hard!

Cooldown
Shoulder Extension Stretch