Monday

For Time:

21-15-12-9-6-3

DB Push [email protected]/15kg 0r 20/16kg KB

C2B Pull-Ups

Score = Time

 

Rest 10minutes 

 

For Time:

3-6-9-12-15-21

Calorie Row

Burpees

Score = Time

Tuesday

20 Minutes Snatch drills

 

12 EMOM

1 – 1 Snatch + 1 Hang Snatch

2 – 12 Goblet Lunge@32/24kg

 

6 Rounds

For Time

12 Alt KB Snatch@24/16kg

30 Double Unders

Wednesday

20 AMRAP

50 Box Jumps@24/20″

40 Pistols

30 Calorie Row

20 Wallballs@9/6kg

10 Bar Muscle-ups

Score = Reps

Thursday

Bench Press 6X2@80%

(Rest 2minutes between sets)

Strict Pull-up 4X8

(Rest 2minutes between sets)

 

12 EMOM

1 – 10 Strict HSPU

2 – 10 T2B

 

For Time:

50 Double-Unders

10 Down-ups

40 Double-Unders

10 Down-ups

30 Double-Unders

10 Down-ups

20 Double-Unders

10 Down-ups

10 Double-Unders

Score = Time

Friday

A.

Work up to a heavy 1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power Clean

 

B.

12 EMOM

1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power Clean@80% of weight achieved in A.

 

C.

4X6 Front Squat@70/80% of 1RM Front Squat

(Rest 2minutes between sets)

 

After Class Extra:

D.

6X2 Deadlift@80%

(Rest 2minutes between sets)

Saturday

10 AMRAP

10 OHS@50/35kg

10 C2B

40 Double Unders

Score = Reps

 

Rest 10minutes 

 

10 AMRAP

10 STOH@50/35kg

5 Ring Muscle-ups

10 Burpees

 

Extra Conditioning

Session 1

For Time:

30-20-10

Wallballs@9/6kg

Calorie Ski Erg

 

Rest 10minutes

 

30-20-10

Slam Balls@30/20lbs

Calorie Row

 

Session 2

20 AMRAP

Run 200m

12 Burpees

24 Lunges

36 Air Squats

 

Session 3

30 EMOM

1 – 10 Over Box Jumpa@24/20″

2 – 10 Goblet Squat@32/24kg

3 – 10 Goblet Lunge@32/24kg