Monday

“Bergeron Beep Test”

EMOM

For as long as possible!

7 Thrusters@35/25kg

7 Pullups

7 Burpees

Score = Reps

 

(Rest 10minutes)

 

For Time:

In teams of 3

100 Synchronised Wallballs@9/6kg  – 2 people working

2000m Ski Erg  +  2000m Row – All 3 working

100 Synchronised Wallballs@9/6kg  – 2 people working

Score = Time

Tuesday

Bench Press 6X2@80/85%

(Rest 2minutes between sets)

 

FOR QUALITY!

“Move slow get strong”

12 AMRAP

14/7 Press Ups

7/4 Strict Pull-up

14 Single Arm KB strict Press (7 each arm)

 

4 Rounds

50 Double Unders

25 Sit-Ups

Wednesday

For Time:

50 Calorie Row

40 STOH@70/50kg

30 T2B

20 Hang Power Clean@70/50kg

10 Bar Muscle Ups

Score = Time

Thursday

Warm up Power Snatch

12 EMOM

1- 8 Power Snatch

2 – 45seconds ME Double Unders

 

(Rest 10minutes)

 

12 EMOM

1- 14 Goblet Squat@32/24kg

2 – 14 Box Jumps@24/20″

Friday

32 EMOM

1 – 5 Clean@60% of 1RM Power Clean

2 – 12/10 Calorie Row

3 – 5 Push Jerk@60% of 1RM Push Jerk

4 – 12/10 Calorie Assault Bike

Saturday

For Time:

In Pairs

50-40-30-20-10

Synchro Burpees

Synchro Thrusters@20/15kg

Synchro Lunges

Synchro KB Swings@24/16kg

Score = Time

 

 

 

Extra Conditioning

Session 1

For Time: 

6 Rounds

10 Slamballs@30/2olbs

10 Burpees

10 Calorie Assault Bike

10 Over Box Jumps@24/20″

Score = Time 

 

Session 2

24 AMRAP 

15 Calorie Row

15 Wallballs@9/6kg

15 T2B

15 Push [email protected]/30kg

Score = Reps 

 

Session 3 

16 EMOM 

1 – 15/12 Calorie Ski Erg

2 – 10 DB Thruster@15/7.5kg

3 – 15 /12 Calorie Row

4 – 10 Over Erg Burpee