Monday

For Time:

21-15-9
Thrusters@60/40kg
Pull-ups

Score = Time

 

Rest 10minutes

 

21-15-9
Hang Power Clean@60/40kg
Wallballs@9/6kg

Score = Time

Tuesday

A.1 Bench Press 6X2@80%

A.2 Single Arm DB Row 6X8

(Rest 30/90seconds between sets)

 

For Quality

5 Rounds

10 Strict Press@60% 1RM Strict Press

15 Press Ups

30 double Unders

Score = Time

 

For Time:

100 Sit Ups

Score = Time

Wednesday

For Time:

30-20-10
DB [email protected]/15kg
T2B

Score = Time

 

Rest 10minutes

 

For Time:

30-20-10
Single Overhead DB [email protected]/15kg
Burpee

Score = Time

Thursday

12 EMOM 

3 Cleans@70/75%

 

Clean Grip Deadlift

5X5@100% 1RM Clean

(Rest 2minutes)

 

After Class Extra:

Front Squat 7X3@85%

(Rest 2minutes)

Friday

32 EMOM

1 – 15 Wallballs@9/6kg

2 – 15/12 Calorie Ski Erg

3 – ME Burpees

4 – REST – Write your score down

Score = Total Burpees

Aim to keep a consistent amount of burpees every round!

Saturday

In Pairs

24 AMRAP

20 C&J@60/40KG

20 Box Jumps@20/24″

Row 500m

10 C&J@60/40KG

10 Box Jumps@20/24″

Row 250m

Score = Reps

Session 1 

For Time: 

6 Rounds

20 Calorie Assault Bike

15 Wallballs@9/6kg

10 Press Ups

 

Score = Time 

 

Session 2 

30 AMRAP 

10 Calorie Row

10 Down Ups

10 Calorie Ski Erg

10 Down Ups

Score = Reps 

 

Session 3 

20 EMOM 

1 – 12 Hang Power Clean@50/35kg

2 – 21 Double Unders + 6 Over Bar Burpee