Monday

For Time:

21-15-9

Thruster@60/40kg

T2B

Score = Time

 

Rest 10minutes 

 

8 AMRAP

12 Deadlifts@70/50kg

9 Hang Power Clean@70/50kg

6 STOH@70/50kg

12 Over Bar Burpees

Score = Total Reps

Tuesday

Snatch Warm up and Drills

 

12 EMOM

1 – 5 Hang Power Snatch

2 – 40 Seconds ME Double Unders, 40 Seconds Double Under Practice or 100 Single Skips

 

Back Squat 5X5@70%

(Rest 2minutes between sets)

Wednesday

For Time:

21 -15-12-9-6-3

DB Push [email protected]/15kg 0r 20/16kg KB

Pull-Ups

Score = Time

 

Rest 10minutes 

 

For Time:

3-6-9-12-15-21

Calorie Row

Burpees

Score = Time

Thursday

Bench Press 6X2@80%

(Rest 2minutes between sets)

Strict Pull-up 4X8

(Rest 2minutes between sets)

 

12 EMOM

1 – 10 Strict HSPU

2 – 10 T2B

 

“Annie”

50-40-30-20-10

Double-Unders

Sit-Ups

Friday

A.1

Work up to a heavy 1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power Clean

 

A.2

12 EMOM

1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power Clean@80% of weight achieved in A.1

 

A.3

4X6 Front Squat@70/80%

(Rest 2minutes between sets)

 

After Class Extra:

6X2 Deadlift@80%

(Rest 2minutes between sets)

Saturday

20 AMRAP

50 Calorie row

100 Wallballs@9/6kg

50 Burpees

100 Box Jumps@24/20′

 

Session 1

For Time:

100 Calorie Row

100 Wallballs@9/6kg

100 Over Box Jumps@25/20″

(Every 2minutes complete 8 burpees)

Score = Time

 

Session 2

24 AMRAP

10 [email protected]/30kg

12 Calorie Ski Erg

10 Hang Power [email protected]/30kg

12 Calorie Assault Bike

10 Back [email protected]/30kg

12 Calorie Row

Score = Reps

 

Session 3

20 EMOM

1 – Run 400m

2 – 12 Burpees