Break your routine! Believe it or not you can train on Thursday – we know you’re sore and today’s training has been programmed with that in mind. This workout can be really hard if you want it to be or an active recovery. Either way unless you’re going to be doing some good recovery work at home, you’ll recover better by coming in.

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A. Partner Workout
Run 200m
Run 400m
Run 800m
Run 400m
Run 200m
*The runs are relay format i.e. one partner runs at a time.
*The partner not running performs a 60 sec. UB weighted plank.

B. Stretch Circuit.

Ascend as far as possible in 20 minutes:
Pull-up
Push-up
Run 200m
*choose from the following starting points:
1 pull-up/2 push-ups
5 pull-ups/10 push-ups
10 pull-ups/20 push-ups
*increment the pull-up by 1 rep and the push-up by 2 reps per round.

7.00am – Surprise Workout. Come in and find out!

8.00am – Back Squats + Grid Racing!

For time:
10 Front Squats
Run 400m
Rest 1 min.
8 Front Squats
Run 400m
Rest 1 min.
6 Front Squats
Run 400m
Rest 1 min.
4 Front Squats
Run 400m
Rest 1 min.
2 Front Squats
Run 400m
*use the 1 min. rest break to add weight to your bar on each round.
*bar is taken from the ground.
*use weights that are near maximal for the volume of reps for each round.

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A. High Hang Clean
*15 minutes to work to today’s max.

B. Clean Deadlift 5 x 3
*use approx. 100-120% of max clean.
*rest as necessary between sets.

C. AMRAP in 5 minutes:
Unbroken Double-unders
*you choose the reps eg. if you choose 50, then see how many sets of 50 UB DU you can do in 5 min.

AMRAP in 20 minutes of:
Run 200m
7 Shoulder to Overhead
30 Alternating Lunges
*Choose a weight for the S2OH that allows you to stay unbroken for most of the workout.
*Score = rounds/load.

Five rounds of:
Bench Press 8-10 reps
Max reps Pull-ups
*Perform as a superset with 2 minutes rest between rounds.