Monday

For Time:

30 Calorie Row

30 Over Box [email protected]/20″

30 Hang Power [email protected]/35kg

Rest exactly 3 minutes

20 Calorie Row

20 Over Box [email protected]/20″

20 Hang Power [email protected]/35kg

Rest exactly 2 minutes

10 Calorie Row

10 Over Box [email protected]/20″

10 Hang Power [email protected]/35kg

Score = Overall Time on clock when you have finished the 10 Hang Power Cleans

Tuesday

Snatch Warm Up

 

12 EMOM

2 [email protected]/85%

 

For Time:

20-18-16-14-12-10-8-6-4-2

KB [email protected]/16kg

30 Double Unders are between  each set of KB Snatch

Score = Time 

• Start and finish on the KB, DUs are between sets.
• must break up the reps evenly on the KB Snatch but do not have to alternate each rep.

 

After Class Extra:

Back Squat [email protected]% of 1RM Back Squat (Rest 2minutes between sets)

 

After Class Extra:

5X2 Snatch Grip Push Press (Rest 2minutes between sets)

Wednesday

8 AMRAP

8 [email protected]/40kg

8 Pull-Ups

8 Burpees

Score = Reps

 

8 AMRAP

8 HSPU/KB Push Press

8 Toes to Bar/Leg raises/Knee Raises

8 Burpees

Score = Reps

 

After Class Extra:

Run 200m

Run 400m

Run 600m

Run 800m

Run 600m

Run 400m

Run 200m

Score = Overall Time

• Rest 2minutes between each run

Thursday

A.1 Work up to a heavy 1 Clean + 1 Hang Clean

 

A.2 10 EMOM

3 Hang [email protected]% of weight achieved in A.1

 

4X4 Front [email protected]% (Rest 2minutes between sets)

 

After Class Extra:

6X3 [email protected]% (Rest 2minutes between sets)

Friday

For Time:
15-12-9-6-3
Press Ups
High box [email protected]/24″

Rest 8minutes

5 Rounds
20 Wallballs
15 Toes to Bar/Leg raises/Knee Raises
10 [email protected]/82.5kg

Rest 8minutes

After Class Extra:
5 Rounds
18 Pistols
6 Bar Muscle ups
Rest 30 seconds between rounds

Saturday

24 AMRAP

30 Calorie Row

30 [email protected]/30kg

30 Box [email protected]/20′”

30 Front [email protected]/30kg

30 Over Bar Burpee

Session 1

24 AMRAP

10 Burpees Box Jumps @24/20″

20 Slam [email protected]/20kg

30 Double Unders or 60 Single Skips

40 Air Squats

 

Session 2

21 EMOM

1 – 15 KB [email protected]/24kg

2 – 12 Burpees

3 – 12/9 Calorie Assault Bike

 

Session 3

20 EMOM

1 – 250/200m Row

2- 15 [email protected]/6kg