Monday
Main Class

A. Strength

E2MOM 5×5 Back Squat@70/80%

Conditioning

For Time:
3 Rounds
10 Strict HSPU
20 Wallballs@14/9kg
30 Double Unders
Score = Time

Go hard and hang on!

After class add on, conditioning focus:

30 Minute Ski Erg@40 SPM

If you know your 2km Ski time then you should aim for a split of 20s above this pace. e.g. if your 2km ski is 8:30 (2:07.5/500m average) then the pace to hold would be 2:27.5/500m for the 30mins

Tuesday

Main Class

A. Strength

E3MOM 3×20 Bench Press@50%

B. Conditioning

C. Work up to a heavy:
1 Above Knee Muscle Clean + 1 Below The Knee Muscle Clean + 1 Muscle Clean

D. EMOM 5@75% of C
1 Above Knee Muscle Clean + 1 Below The Knee Muscle Clean + 1 Muscle Clean

Conditioning

E. For Time:
3 Rounds
800m Run
20 Pull Up
20 T2B
Score = Time

Wednesday
Main Class

 Strength

E3MOM 5×5 Strict Press@75%

Conditioning

For Time:
3 Rounds
12 Deadlifts@70/50kg
9 Hang Power Clean@70/50kg
6 Push Jerk@70/50kg
Score = Time 

After class add on, conditioning focus:

3 Rounds
400m Run in Weighted Vest
60 Seconds rest between sets

Goal is to maintain consistent pace per effort (within 10s for all 3 efforts)

Thursday

Main Class

Treat this as activity recovery if this is your fourth day off training, if not go HARD, burpee FAST!

For Time:
In Pairs
3 Rounds
1000m Row
52 Synchronised Air Squats
26 Synchronised Burpees
800m Row
26 Synchronised Air Squats
13 Synchronised Burpees
Score = Time

Friday

Before class add on, strength focus:

Strength

A. E3MOM 5×5 Front Squat@70/80%

Main Class

Weightlifting

B. E2MOM 5×3 Hang Squat Clean@75%

C. E3MOM 3×10 Hang Power Clean@70/80% of 1RM HPC

Conditioning

For Time:
21-15-9
HSPU
Burpee
Score = Time 

Go hard and hang on!

Saturday

Main Class

Strength

10 Minutes to Build to a 3 Rep Max (from floor) Thruster

Bar taken from floor for 1st rep Starting on 0:00 with an empty barbell

Conditioning

EMOM 30

1 – 12/10 Cal Assault Bike
2 – 14/12 Cal Ski
3 – 16/14 Cal Row

After class add on, conditioning focus:

For Time
10 Burpee Bar Muscle Ups
20 Thrusters@60/40kg
30m HS Walk 20 Thrusters@60/40kg
10 Burpee Bar Muscle Ups
Score = Time

Conditioning

TUESDAY

For Time:
75 Wallballs@9/6kg
50 Burpees
25 Box Jumps@24/20″
Score = Time 

WEDNESDAY/THURSDAY

EMOM 32
1 – 12/10 Calorie Assault Bike
2 – 12/10 Calorie Ski Erg
3 – 12/10 Calorie Row
4 – 12 Down Ups

FRIDAY

For Time:
In Pairs Complete the following:
5k Row
*At the same time complete:
21-18-15-12-9-6-3
DB [email protected]/15
Over DB Burpees
DB Goblet Squats@32/24kg
Score = Time