Monday

AMRAP 6

2,4,6,8,10…..

Squat Clean@90/60kg

HSPUs

4,8,12,16,20…..

Score = Reps

Rest 8 minutes

For Time:

30 Burpees Over Dumbbell

30 DB Clean & [email protected]/15kg

30 Burpees Over Dumbbell

30 T2B

Score = Time

Tuesday

E2MOM

6 X 1 Power Clean + Hang Clean@80% of 1RM Power Clean

For Time:

30 Wallballs@9/6kg

30 Pull Ups

30 Wallballs@9/6kg

20 C2B Pull Up

30 Wallballs@9/6kg

10 Bar Muscle Ups

Score = Time

Wednesday

E2MOM

6 X 3 Hang Power Snatch@80% 1RM Snatch

For Time:

30-20-10

Alt DB Power [email protected]/15kg

Box Jumps@24/20″

Score = Time

Rest 5 minutes

For Time:

30-20-10

Alt DB Power [email protected]/15kg

Calorie Row

Score = Time

Thursday

30 AMRAP 

In Pairs

12 Pull Ups

24 Over Erg Burpee

48 Calorie Row

96 Double Unders

Score = Reps

Friday

“18.3”

Saturday

AMRAP 12

10 STOH@60/40kg

6 Over Bar Burpee

10 Hang Power Clean@60/40kg

6 Over Bar Burpee

10 Front Squats@60/40kg

6 Over Bar Burpee

Score = Reps

“Annie”

50-40-30-20-10

Double Unders

Sit-Ups

Score = Time

CONDITIONING CLASSES

MONDAY/TUESDAY:
In Pairs Complete The Following ‘You Go I Go’ on each:
15 Round Each ME Calorie Assualt Bike
*30 seconds ME
+
10 Rounds Each ME Calorie Row
*60 seconds ME
Score = Total calories

WEDNESDAY/THURSDAY:
30mins of:
1min = Ski Erg for calories
2min = 5x Over shoulder Dballs 70/50
3min = Ski Erg for calories
4min = 5/3 Rope Climbs
5min = REST
Score = Ski Erg Calories

FRIDAY:
In Pairs Complete The Following ‘You Go I Go on each round’
5 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
10 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
15 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
20 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
30min AMRAP
*Once you complete the 20’s you go back to the 5’s