Monday

For Time:

In Pairs

100 Hang Power Clean@60/40kg

100 HSPU

100 Front Squats@60/40kg

100 Over Bar Burpees

100 STOH@60/40kg

100 Pull-Ups

Score = Time

Tuesday

Power Snatch

6X3@80/85% (Rest 30/30/90seconds)

 

12 AMRAP

16 DB [email protected]/15kg

30 Double Unders

 

Score = Reps

Wednesday

For Time:

In Pairs

Row 1000m

32 Thrusters@50/35kg

Row 800m

24 Thrusters@60/40kg

Row 600m

16 Thrusters@70/50kg

Row 400m

12 Thrusters@80/55kg

Row 200m

8 Thrusters@90/60kg

Row 100m

Score = Time

Thursday

A.1

12 EMOM@80/90% of 1RM Power Clean and Push Jerk

1 Power Clean

1 Hang Power Clean

1 Push Jerk

 

A.2

Clean Pulls

5X3@100% 1RM Clean

(Rest 2minutes)

 

A.3

Front Squat

5X5@75/80%

(Rest 2minutes)

 

After Class Extra:

DB Shrugs 4X10

(Rest 90seconds)

Friday

5X8 Bench Press@70%

(Rest 2minutes)

 

For Quality:

4 Rounds

10 Strict HSPU

10 Strict T2B

10 Press ups

10 Strict Pull ups

 

3 Rounds

20 Sit ups

20 Russian Twist with a plate

Saturday

For Time:

21-15-9

C&J@40/30kg

Over Bar Burpee

Score = Time

 

Rest 10minutes

 

For Time:

30-20-10

Wallballs@9/6kg

Box Jumps@24/20″

KB Swings@24/20″

Score = Time

 

Extra Conditioning

Session 1 

For Time: 

5 Rounds

15 Calorie Assault Bike

15 Wallballs@9/6kg

Score = Time 

 

Session 2 

24 AMRAP 

15 Calorie Row

10 [email protected]/30kg

15 Box Jumps@24/20″

10 Pull Ups

Score = Reps 

 

Session 3 

18 EMOM 

1 – 5 GTOH@70%

2 – 10 T2B

3 – 5 Deadlift@80%