Monday

Gymnastic Skill

Bar Muscle-up

 

For Time:

5 Rounds

12 KB Snatch@32/24kg

6 Bar Muscle-ups

24 Alt Goblet Lunge@32/24kg

Score = Time

Tuesday

A.

Build to a heavy

3 Cleans + 2 Front Squats + 1 Push Jerk

 

B.

10 EMOM

3 Cleans + 3 Front Squats + 3 Push Jerks@80% of weight achieved in A.

 

C.

Front Squat 4X5@80%

(Rest 2minutes between sets)

Wednesday

In Pairs

For Time:

42 – 30 – 18

DB Thruster@30/20kg

C2B Pull-up

Score = Time

 

Rest 10minutes

 

In Pairs

For Time:

8 Rounds

(4 each)

Relay Format:

12 [email protected]/30kg

12 T2B

Score = Time

Thursday

Build to a heavy

1 Snatch + 2 Hang Snatch + 3 OHS

 

14 EMOM

1 – 20 Alt DB [email protected]/15kg

2 – 20 Box Jumps@24/20″

 

After Class Extra:

Back Squat 6X2@80%

(Rest 2minutes between sets)

Friday

32 EMOM

1 – 12/10 Calorie Ski Erg

2 – 15 Wallballs@9/6kg

3 – 10 Down-ups

4 – 15 Slamballs@30/20lbs

Saturday

“D.T”

For Time

5 Rounds

12 Deadlift@70/50kg

9 Hang Power Clean@70/50kg

6 Push Jerk@70/50kg

Extra Conditioning

Session 1

For Time:

100 Calorie Row

100 Wallballs@9/6kg

100 Over Box Jumps@25/20″

(Every 2minutes complete 8 burpees)

Score = Time

 

Session 2

24 AMRAP

10 [email protected]/30kg

12 Calorie Ski Erg

10 Hang Power [email protected]/30kg

12 Calorie Assault Bike

10 Back [email protected]/30kg

12 Calorie Row

Score = Reps

 

Session 3

10 Rounds

Every 2 minutes

Run 400m + 12 Burpees