Monday

For Time:

21-15-9

Calorie Ski Erg

Hang Power [email protected]/30kg

Score = Time

Rest exactly 5 minutes

For Time:

21-15-9

Calorie Row

Over Erg Burpee

Score = Time

Rest exactly 5 minutes

For Time:

21-15-9

Calorie Assault Bike

Front [email protected]/30kg

Score = Time

Score = Overall Time

Tuesday

Power Snatch Drills

“Quality from start to finish, move well, then start to move well a bit quicker”

6 Rounds

10 Hang Power [email protected]/30kg 30 DU

3 Rounds

12 T2B

30 Sit Ups

Wednesday

A.1 Thruster

15 minutes to build to a heavy for the day

“Ed”

A.2 100 Thrusters@50/35kg this should be atleast 50% of A.1

Everytime you drop or stop complete 5 Over bar burpees till you complete 100 reps

Score = Time

Thursday

A.1 5X5 Close Grip Bench Press

A.2 5X5 Strict C2B Pull-up

(Rest 30/90seconds)

5 Rounds for quality

15 Strict Press@20/15kg

15 Band Pullapart

15 Press Up

15 Hanging Leg Raises/Knee raises

After Class Extra

4X12 DB Shrugs

(Rest 90seconds between sets)

Friday

In Teams of 3

For Time:

2500m Ski Erg + 200 Wallballs@9/6kg

150 Calorie Assault Bike + 500 Double Unders

2500m Row + 200 Burpees

Score = Time

Saturday

For Time:

15-12-9-6-3

Power Clean@60/40kg

Front Squats@60/40kg

Push Jerk@60/40kg

Score = Time

Rest 10 minutes

For Time:

6 Rounds

5  C&J@70/50kg

10 Pullups

Score = Time

Session 1

5 Rounds

In a 3 minute window complete

250/200m Row

12 Over Erg (Rower) Burpee

8 Calorie Assault Bike

(Rest for the remainder of the 3minutes then repeat)

Session 2

25 AMRAP

10 Calorie Ski Erg

10 DB Push [email protected]/12.5kg

10 Down Ups

10 DB [email protected]/12.5kg

10 Press Ups

Session 3

21 min EMOM

1 – Run 200m

2 – 15 OHS@50/30kg

3 –  10 Box Jumps@24/20″