Monday

For Time:

400m Run

21 Front Squats@70/50kg

400m Run

15 Front Squats@80/60kg

400m Run

9 Front Squats@90/70kg

Score = Time

Rest 15 minutes

For Time:

3 Rounds

20 Calorie Assault Bike

20 Heavy Wallballs@14/9kg

40 Double Unders

Score = Time

Tuesday

5×3 Clean Singles@85/90%

(Rest 2 minutes between sets)

5×3 Push Press@85%

(Rest 2 minutes between sets)

After Class Extra:

6×5 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

6X3 Power Snatch@80/90%

(Rest 2 minutes between sets)

AMRAP 12

10 Hang Power [email protected]/30kg

20 Pistols

10 T2B

20/15 Press Ups

Score = Time

Thursday

Rolling Clock

EMOM 10

1 – 250/200m Row

2 – 12 Over Erg Burpee

Rest 2 minutes

EMOM 10

1 – 15/12 Calorie Ski-Erg or Assault Bike

2 – 30 Double Unders + 10 Wallballs@9/6kg

Friday

“18.2”

Saturday

For Time:

10 – 1

DB [email protected]/15kg

Burpee Over DB

50 Pull-Ups

1 – 10

DB [email protected]/15kg

Burpee Over DB

Score = Time

CONDITIONING CLASSES

MONDAY/TUESDAY:

30mins of:

1min = 15/12 Calorie Ski Erg

2min = 20 Ab Mat Sit Ups

3min = ME Wallballs 9/6

4min = 15 Down Ups

5min = REST

Score = Wallball Reps

WEDNESDAY/THURSDAY:

30min AMRAP
In Pairs Complete the Following ‘You Go I Go on each movement’

10 Cal Row

10 Cal Assault Bike

10 Burpees

20 Cal Row

20 Cal Assault Bike

20 Burpees

30 Cal Row

30 Cal Assault Bike

30 Burpees

20 Cal Row

20 Cal Assault Bike

20 Burpees

10 Cal Row

10 Cal Assault Bike

10 Burpees

FRIDAY:

In Pairs Complete the following:
5k Row

*At the same time complete:

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

DB Snatch 22.5/15

Over DB Burpees

DB Goblet Squats@32/24kg