Monday

Skill:

Bar Muscle Up Drills

For Time: 

Row 500m

12 – 9 -6

Bar Muscle Ups

Thrusters@60/40kg

Row 500m

Score = Time

Tuesday

A.1

Work up to a heavy

Keeping hold of the bar!

1 Clean

1 Front Squat

1 Hang Clean

1 Front Squat

2 Push Jerks

A.2

20 EMOM@50/60% 1RM Clean

1 – 2 Clean + 2 Hang Clean

2 – 4 Push Jerk

A.3

After Class Extra:

Front Squat 4X2@80%

(Rest 2minutes between sets)

Wednesday

12 AMRAP

10 T2B

8 DB [email protected]/15kg

8 DB Alt [email protected]/15kg

10 Burpees

Score = Reps

(Rest 10 minutes)

In Pairs

One person working on each movement, can change at anytime until 2000m and 500du complete in your pair!

For Time:

Row 2000m

500 Double Unders

Score = Time

Thursday

15 minutes preparing for OH Squat

• Mobility movements
• Stretches
• Creating a strong OH Position
• The fundamentals of the eccentric phase

OHS Squat 5X5@70%

(Rest 2minutes between sets)

For Time:

50 – 40 – 30 – 20 – 10

DB Alt Power [email protected]/15kg

Double Unders

Score = Time

Friday

Push Press 5X5@70/75%

(Rest 2minutes between sets)

“Cindy”

20 AMRAP

5 Pull-ups

10 Press-ups

15 Air Squats

Score = Reps

3 Rounds

30 second Hollow Hold

30 second rest

30 second Superman Hold

30 second rest

Saturday

In Pairs

20 AMRAP

10 Cleans@80/60kg

20 Over Bar Burpees

10 STOH@80/60kg

20 T2B

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″