Monday

For Time:

3 Rounds

30 Alt DB [email protected]/15kg

20 Over DB Burpee

10 DB [email protected]/15kg

Score = Time

 

Rest 10 minutes

 

For Time:

3 Rounds

20 HSPUs

15 Hang Power Clean@60/40kg

10 STOH@60/40kg

Score = Time

Tuesday

10 EMOM

5 Power Clean@60/70%

 

AMRAP 20

15 Down Ups

15 Russian Swings32/24kg

50 Double Unders

15 Calorie Row

15 Wallballs@9/6kg

Score = Reps

Wednesday

6X3 Bench Press@80/90%

(Rest 2 minutes between sets)

 

For Time:

50-40-30-20-10

DB Hang Clean and Jerk (Alt every 5 reps)

Pull-Ups

30-25-20-15-10

Score = Time

Thursday

5X5 Deadlift@70/80%

(Rest 2 minutes between sets)

 

AMRAP 14

30-20-10

Alt KB Snatch@24/16kg

Over Box Jumps@24/20″

Heavy Wallballs@30/20lbs

Score = Reps

Friday

“18.4”

Saturday

For Time:

10-9-8-7-6-5-4-3-2-1

STOH@60/40kg

T2B

12-12-12-12-12-12-12-12-12

Score = Time

 

Rest 10 minutes

 

For Time:

10-9-8-7-6-5-4-3-2-1

Hang Power Clean@60/40kg

Over Bar Burpee

6-6-6-6-6-6-6-6-6-6

Score = Time

 

 

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