Monday
Main Class

A. Strength

20 minutes to work up to a heavy single Back Squat

Warm Up:
2 Rounds
10 Alt Hip Opener
15 Air Squats
20 Alt Lunges
30m Bear Crawl

Aim:
This does not have to be a new 1RM. Its to be used for the % work so wants to be as technically perfect as possible.

B. Conditioning

For Time:
3 Rounds
20 Alternating Pistols
20 KB Swings@32/24kg
20 Burpees
Score = Time

Tuesday
Main Class

A. Sports Specific Weightlifting

For Quality:
5 Rounds
E2MOM
12 Deadlift
9 Hang Power Clean
6 STOH

Warm Up:
3 Rounds
5 Deadlift
5 Hang Muscle Clean
5 Hang Power Clean
5 Push Press
5 Push Jerk

Aim:
Work on moving the barbell around fluidly and thus, effeciently. Think about how you’re moving the weight not how much weight you can move.

Weight:
Either increase the weight each round or use 70/80% of IRM Push Jerk as a guide.

B. Conditioning

For Time:
In Pairs
21-15-9-9-15-21
Calorie Row
DB Push [email protected]/15kg
Score = Time

Wednesday
Main Class

A. Strength

E3MOM 5×12 Front Rack Lunge

Weight:
As heavy as possible whilst maintaining form.

B. Skill

Butterfly Pull-up

C. Conditioning

For Time:
30-20-10
Front Squat@60/40kg
Over Bar Burpee
Pull Up
Score = Time

Thursday
Main Class

A. Strength

E3MOM 5×5 Deadlift@75/80%

B. Skill

Double Unders

C. Conditioning

AMRAP 20
15 Russian KB Swings@32/24kg
30 Double Unders
15 Box Jumps@24/20″
30 Double Unders
Score = Reps

Friday
Main Class

A. Strength

E3MOM 5×2 Front Squat@80%

B. Weightlifting

E2MOM 5×3 Squat Clean@80%

Aim:
Go for singles, working on re-setting with each rep.

C. Conditioning

AMRAP 12
2,4,6,8,10,12….
Alt DB Hang Clean and Jerk Left [email protected]/15kg
Alt DB Hang Clean and Jerk Right [email protected]/15kg
T2B
Score = Reps

Saturday
Main Class

A. Strength

E2MOM 5×3 Strict Press@80%

B. Skill

Kipping Handstand Push Up

C. Conditioning

For Time:
10-1
HSPU
Burpee 6″ Target
C2B Pull Up
Wallballs@30/20lbs
Score = Time

Sunday
Main Class

A. Conditioning

Go harder than you think you can and maintain!

In Pairs
2 Rounds
60 Calorie Row
Rest 2 minutes
60 Calorie Row
Rest 2 minutes
60 Calorie Ski Erg
Rest 2 minutes
60 Calorie Ski Erg
Rest 2 minutes
60 Calorie Assault Bike
Rest 2 minutes
60 Calorie Assault Bike
Score = Time

Conditioning

MONDAY/TUESDAY

30 EMOM
1min = 15/12 Cal Row
2min = 20 Russian KB swings 32/24
3min = ME Burpees
4min = 40 Double Unders
5min = REST
Score = Burpee Reps

WEDNESDAY/THURSDAY

For Time:
In Pairs Perform:
200 Cal Row
100 Goblet Squats@32/24kg
200 Cal Ski Erg
100 Goblet Squats@32/24kg
Score = For Time

FRIDAY

For Time:
In Pairs Perform:
60 Calorie Assault Bike (Break this up as needed)
10 Rounds (You go I go)
200m Row
10 Burpees
60 Calorie Assault Bike (Break this up as needed)
Score = For Time