Monday

For Time:

15-12-9-6

Calorie Row

STOH@60/40kg

Score = Time

(Rest 10 minutes)

For Time:

15-12-9-6

Calorie Assault Bike or Ski Erg

Hang Power Clean@60/40kg

Score = Time

Tuesday

5×5 Clean Singles@80/85%

(Rest 2 minutes between sets)

5×5 Push Press@80%

(Rest 2 minutes between sets)

After Class Extra:

6×4 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

For Time:

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

Thruster@50/35kg

Over Bar Burpee

Pull-Up

Score = Time

Thursday

Snatch

12-10-8-6-4-2@Increase weight, touch and go reps!

(Rest 2 minutes between sets)

or

5-5-5-5-5-5@keep 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 Snatch@60/40kg

30 Double Unders

Score = Time

(Rest 10 minutes)

For Time:

6 Rounds

8 OHS@60/40kg

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