Monday

For Time:

15-12-9-6

Calorie Row

[email protected]/40kg

Score = Time

(Rest 10 minutes)

For Time:

15-12-9-6

Calorie Assault Bike or Ski Erg

Hang Power [email protected]/40kg

Score = Time

Tuesday

5×5 Clean [email protected]/85%

(Rest 2 minutes between sets)

5×5 Push [email protected]%

(Rest 2 minutes between sets)

After Class Extra:

6×4 Front [email protected]%

(Rest 2 minutes between sets)

Wednesday

For Time:

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

[email protected]/35kg

Over Bar Burpee

Pull-Up

Score = Time

Thursday

Snatch

[email protected] weight, touch and go reps!

(Rest 2 minutes between sets)

or

[email protected] the same weight and work on technique.

(Rest 2 minutes between sets)

For Time:

6 Rounds

10 Pull-Ups

10 DB Push Press

Score = Time

Friday

For Time:

6 Rounds

5 Power [email protected]/40kg

30 Double Unders

Score = Time

(Rest 10 minutes)

For Time:

6 Rounds

8 [email protected]/40kg

12 Over Bar Burpees

Score = Time

Saturday

“14.4”

CONDITIONING CLASSES

MONDAY/TUESDAY:

In Pairs – You Go, I Go:
20min AMRAP
5-10-15-20
Calorie Assault Bike
*Running clock into
20min AMRAP
10-20-30
Calorie Row
Score = For Calories

WEDNESDAY/THURSDAY:

30mins of:
1min = Assault Bike for calories
2min = Down Ups
3min = Plank
4min = 15 Wallballs 9/6
5min = REST

FRIDAY:

In pairs break up as you choose:
10 Cal Assault Bike
10 Over Shoulder D-Ball Cleans 60/40
10 Cal Ski Erg
20 Cal Assault Bike
20 Over Shoulder D-Ball Cleans 60/40
20 Cal Ski Erg
30 Cal Assault Bike
30 Over Shoulder D-Ball Cleans 60/40
30 Cal Ski Erg
60 Burpees
30 Cal Assault Bike
30 Over Shoulder D-Ball Cleans 70/50
30 Cal Ski Erg
20 Cal Assault Bike
20 Over Shoulder D-Ball Cleans 70/50
20 Cal Ski Erg
10 Cal Assault Bike
10 Over Shoulder D-Ball Cleans 70/50
10 Cal Ski Erg
Score = For Time