Monday

For Time:

4 Rounds

5 Thrusters@80/60kg

7 Burpees

10 Pullups

Score = Time

 

Rest 10minutes

 

For Time:

3 Rounds

6 Hang Power Clean@80/60kg

12 Over Box Jumps@24/20″

24 Wallballs@9/6kg

Score = Time

Tuesday

In Pairs

30 AMRAP

50 DUs

40 Russian KB Swings@32/24kg

30 Calorie Row

20 Goblet Lunge@32/24kg

10 Down Ups

Score = Reps

Wednesday

Skill

OHS – Mobility Drills and Positioning work

 

8 AMRAP

6 Hang Power Snatch@60/40kg

24 Pistols or Goblet Squat@24/16kg

Score = Reps

 

Rest 10minutes

 

8 AMRAP

6 OHS or Back Squat@60/40kg

8 T2B

Score = Reps

Thursday

6 Rounds

Every 3 Minutes complete

1 Clean + 1 Front Squat + 1 Jerk@80/90%

1 Clean + 1 Front Squat + 1 Jerk@80/90%

Drop the bar and reset after the first jerk!

 

Clean Grip Deadlift 5X5@120% of 1RM Clean

(Rest 2minutes between sets)

 

After Class Extra:

7X2 Front Squat@80%

(Rest 2minutes between sets)

Friday

A.1 DB Bench Press 4X8

A.2 DB Single Arm Row

(Rest 30/90seconds between sets)

 

For Time:

5 Rounds

8 Strict HSPU

8 Strict Chin Up

8 Strict T2B

8 Deficeint Press Up on Plates

Saturday

In Pairs

1- Row 5000m

2- 10 [email protected]/30kg

Partner 1 Rows for Max Meters

Partner 2 Completes 10 Thrusters

Change each minute until you have completed 5000m in your pair

Score = Time

Session 1

For Time:

50 Wallballs@9/6kg

40 Calorie Row

30 Russian KB Swings@32/24kg

20 Burpees

100 Double Unders or 200 Single Skips

Score = Time

 

Session 2

26 AMRAP

10 Calorie Assault Bike

15 Over Box Jumps@24/20″

20 Slamballs@30/20lbs

30 Double Unders or 60 Single Skips

Score = Reps

 

Session 3

24 EMOM

1 – 250/200m Row

2 – 12 Burpees

3 – 250/200m Ski Erg

4 – 12 Wallballs@9/6kg