Weekly Overview

Monday (Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E Bench with Swinging Kettlebells 2x24kg, 2x12kg or M/E Push Press (B) For Time-3 Rounds 10 Push Press@60%1rm, 5/3 Rope Climbs 15ft (PostWorkout) Iron Scap (C) Optional CFSEndurance Long Interval 50 Wallballs 9/6kg 10/9ft, 50 Cal Row 1:1 work recovery, 40 Wallballs 9/6kg 10/9ft, 40 Cal Row 1:1 work recovery, 30 Wallballs 9/6kg 10/9ft, 30 Cal Row 1:1 work recovery, 20 Wallballs 9/6kg 10/9ft, 20 Cal Row 1:1 work recovery, 10 Wallballs 9/6kg 10/9ft, 10 Cal Row 1:1 work recovery 

Tuesday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Behind the Neck Snatch Grip Press 3x5, Snatch Jumps 3x5, Tall Muscle Snatch 3x5 or Bar Muscle Up Work (B) For time-6 Rounds 3 Squat Snatch@70%1rm, 6 Bar Muscle Ups (C) Optional Front Squats 3x7 (D) Optional GHR Weighted 3x7 

Wednesday-(Mobility) TBA by Coaches (PreWorkout) Unweighted Walking Lunge Steps (A) M/E Back Rack Walking Lunge 10m (B) For time-3 Rounds 10 T2Bar, 20 Back Rack Stationary Reverse Lunges Alternating 43/30kg, 400m Run (C) Optional CFSEndurance Short Interval For Time-5 Rounds 1min Bike 1min Double Unders 1min Recovery for Max Reps  

Thursday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Split Press 3x5, Jerk Jumps 3x5, Tall Jerks 3x5 or HSPU (B) For time-10 to 1 Strict HSPU, OHS@40%1rm. Start at 10reps for both movements and decrease by 1 rep every round (C) Optional  Back Squats 3x7 (D) Optional Hip Extensions Weighted 3x7 (PostWorkout) Iron Scap

Friday-(A) Strongman/Strongwoman Tyre Flips & Tyre Jumps + TBA 

Saturday-7am CFSEndurance Tempo In teams of 2-Run 1.6km Every corner 50 Air Squats  

Saturday-8am Catch Up

Sunday-8am Active Recovery