Monday

For Time:

“Pechey”

In Pairs

30 Deadlift@80/60kg

30 Power Clean@80/60kg

30 STOH@80/60kg

30 Front Squat@80/60kg

30 Clusters@80/60kg

Score = Time

Tuesday

Snatch

Snatch Drills

10 EMOM

1 Snatch + 1 Hang Snatch

 

10 AMRAP

50 Double Unders

20 KB Snatch@24/16kg

30 Sit-Ups

Score = Reps

 

After Class Extra:

Back Squat 5X3@80%

(Rest 2minutes between sets)

Wednesday

For Time:

30-20-10

Pistols

T2B

STOH@50/35kg

Score = Time

 

Rest 10 minutes 

 

For Time:

3 Rounds

15/12 Calories Row

15 DB [email protected]/15kg

15 Over Erg Burpee

Score = Time

Thursday

Strict Press 6X2@80/85%

(Rest 2minutes between sets)

 

10 EMOM

1 – 10 Strict Pull-Up

2 – 20 Press-Up

 

10 EMOM

1 – 10 DB Hammer Curl

2 – 20 Banded Tricep Push Down

Friday

20 Minutes to work up to a Heavy Clean

 

For Time:

100 Power Cleans@70/50kg

Starting with and every 2minutes complete 10 Front Squats@70/50kg

NO! You can’t count the first clean of the first set of front squats but you can thereafter!

 

After Class Extra:

5X5 Clean Grip Deadlift@100% OF A.1

(Rest 2minutes between sets)

 

Saturday

For Time:

Row 250/200m

24 KB Swings@24/16kg

12 Burpees

Row 250/200m

 

Rest 10minutes

 

For Time:

20 Calorie Assault Bike

20 Double DB Push Press@30/20kg

20 Slamballs@30/20lbs

20 Calorie Assault Bike

 

Session 1 

For Time: 

5 Rounds

20 Wallballs@9/6kg

20 Calorie Ski Erg

20 Double KB Deadlift@32/24kg

Score = Time 

 

Session 2 

20 AMRAP 

10 Calorie Row

10 Over Rower Burpee

10 Wallballs@9/6kg

10 Slamballs@30/20lbs

Score = Reps 

 

Session 3 

30 EMOM 

1 – 15/12 Calorie Assault Bike

2 – 50 Double Unders

3 – Rest

4 – 15/12 Calorie Row

5 – 15 Over Rower Burpee

6 – Rest