Monday

For Time: 

In Pairs

100 – 80 – 60 – 40 – 20

Calorie Row

STOH@50/35kg

Double Unders

Front Squat@50/35kg

Score = Time

Tuesday

A.1

Work up to a heavy 1 Snatch + 1 Hang Snatch

 

A.2

12 EMOM

1 – 10 Power Snatch@50% of weight achieved in A.1

2 – 30 Double Unders

 

A.3

Back Squat 6X2@80%

(Rest 2minutes between sets)

Wednesday

10-1 

KB Swings@32/24kg

Burpees Box [email protected]″

(facing the box with full extention)

Score = Time

 

(Rest 10minutes)

 

21-18-15-12-9-6-3

Wallballs@9/6kg

HR Press-Ups

Score = Time

Thursday

A.1

6 E2MOM

1 Clean + 2 Hang Clean + 3 Front Squat@50/60% OF 1RM Clean

 

A.2

Push Press 5X5@80%

(Rest 2minutes between sets)

 

A.3

Front Squat 4X6@80%

(Rest 2minutes between sets)

Friday

Bench Press 5X5@70/75%

(Rest 2minutes between sets)

 

15 EMOM

1 – 10 Strict Chin-Up

2 – 20 Press-Up

3 – Rest

15 EMOM

1 – 10 DB Hammer Curl

2 – 20 Banded Tricep Push Down

3 – Rest

After Class Extra:

100 Sit-Ups

Saturday

30 AMRAP

In Pairs

Row 500m (Between the pair)

10 Burpees (Partner 1)

10 Wallballs@9/6kg (Partner 2)

10 Burpees (Partner 2)

10 Wallballs@9/6kg (Partner 1)

100 Du’s (Between the pair)

Score = Reps 

Extra Conditioning

Session 1 

For Time: 

5 Rounds

250/200m Row

12 Over Erg (Rower) Burpee

8 Calorie Assault Bike

Score = Time 

 Session 2 

20 AMRAP 

10 Calorie Ski Erg

10 DB Push [email protected]/12.5kg

10 Down Ups

10 DB [email protected]/12.5kg

10 Press Ups

Score = Reps 

 Session 3 

18 EMOM 

1 – Run 200m

2 – 15 OHS@50/30kg

3 –  10 Box Jumps@24/20″