Machine Shop Box

Friday 28.8.26

A. Strength Conditioning

Emom x 12

Work 30 sec / Rest 30 sec

1. Rope Climb amrap

2. Wall Climb amrap

3. Slam Ball amrap

B. Strength Conditioning

For Time

25 Dead Lifts @ 50%

50 Box Jumps

25 Dead Lifts

Thursday 27.8.26

A. Strength

Front Squat

5 sets x 6 reps @ 60%

B. Strength Conditioning

For Time

100mt Lunges Loaded

80mt Burpees Broad Jumps

600mt Ski/Row

40 Push Ups Hands Release

20 Pull ups Kipping

Wednesday 26.8.26

A. Strength

Strict Press

5 sets x 6 reps @60%

B. Strength Conditioning

2 Rnds of

2 min Tabatta Intervals Ski-Rowing Machine

1 min Amrap S2O (35/20kg)

Rest 3 min

2 Rnds of

2 min Tabatta Intervals Sit Ups or V-ups

1 min Amrap Air Bike/Bike Erg

Tuesday 25.8.26

A. Strength

Back Squat

6 sets x 6 reps @ 65%

B. Strength Conditioning

Alternate x 8 sets

Work 90 sec / 60 sec rest

a. Amrap and pick up from where you left off- 6 Dips/ 6 Front Squats (50/35kg)/ 35 du

b. Amrap and pick up from where you left off- 24 Wall Balls / 6 Burpees

Monday 24.8.26

A. Primer

Emom x 12

Exercise 1: Hang Power Clean x 6 reps @50-60%

Exercise 2: Front Squats x 8 reps @50%

Exercise 3: Toes to bar 8-10 reps

B. Strength Conditioning

Amrap 12 min

1 Strict Pull up (Chest to bar)

2 Strict Hspu (scale with strict press @ 50-60 % of BW)

3 Devil Cleans (17.5/12.5kg)

Friday 7.8.26

A. Strength

Alternate Emom x 10

Odd: 1 Clean Pull + 1 Squat Clean + 1 Front Squat

Even: 15 sec Ring Top Support + 15 sec Bottom Support

B. Strength Conditioning

For Time

15 Squat Cleans (60%)

9 Bar Muscle ups (or 15 Ring Dips)

9 Squat Cleans

7 Bar Muscle ups (or 9 Ring Dips)

7 Squat Cleans

5 Bar Muscle ups (or 7 Ring Dips)

* Use Feet on Boxes for Ring Dips, scale dead lifts 21/15/9 for squat cleans

Thursday 6.8.26

A. Strength

Back Squat

6 sets x 3 reps @ 80%

* During Rest Practise Kipping T2Bar

B. Strength Conditioning

For Time

1-2-3-4-5-4-3-2-1 - Thrusters @ 60%

* on every rnd 7 Toes to bar (or V-ups)

2-3-4-5-4-3-2 - Thrusters @ 70%

* on every rnd 5 Toes to bar

3-4-5-4-3 Thrusters @ 80%

* on every rnd 3 Toes to bar

Wednesday 5.8.26

A. Primer

Alternate Emom x 8

Odd: Strict Tall Muscle Cleans x 6-8 reps

Even: Practise DU for 40 sec or Ski Erg for 40 sec

B. Strength Conditioning

4 Rnds of:

Min 0-2.30 : Amrap Row/Ski mt

Min 2.30-3.00: Rest Transition

Min 3.00-4.30: 65 DU or 12 Box Jumps Remaining time 3 Heavy Triples Hang Power Clean

Min 4.30-5.00: Rest

Tuesday 4.8.26

A. Strength

Front Squats

5 sets x 5 reps @80%

* During Rest practise Handstand on wall

B. Strength Conditioning

For Time

5 Rnds

20mt Heavy Lunges (20+20kg/15+15kg)

5 Deadlifts (100/80kg)/ 4/3/2/1

5 Wall Climbs/4/3/2/1

Monday 3.8.26

A. Primer

Emom x 8

Odd: 5 Muscle Sn**ch or 12 swings

Even : 5 Retracion pull ups + 5 Kipping Swings

B. Strength Conditioning

Amrap 15 min

4 Burpees over Bar

8 Power Sn**ch (45/30kg) or Double DB Sn**ch (20/12.5kg)

4 Burpees over Bar

8 C2bar Pull ups or 1 Rope Climb