Monday
Main Class 

A. Weightlifting

E3MOM 5×5 TNG Power Clean@80%

Power Clean Warm Up:
2 Rounds
Empty Bar
5 – Below the knee Clean Grip Deadlifts
5 – Shrugs
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
(Rest 1 minute between rounds)

B. Conditioning

For Time or AMRAP 10
21-15-9-15-21
Hang Power [email protected]/30kg
Wallballs@9/6kg
Score = Time

Rest 5 minutes

C. Conditioning

For Time or AMRAP 10
20 Burpees to 6” target
800m Run
20 Burpees to 6” target
Score = Time

Tuesday
Main Class

A. Strength

E3MOM 5×3 Back Squat@80%

B. Conditioning

AMRAP 14
14 Alt Pistols
14 Pull Ups
14 DB Push [email protected]/15kg
Score = Reps

C. Midline Conditioning

For Quality:
3 Rounds
12 T2B
24 Sit Ups

Wednesday
Main Class

A. Strength

E2MOM 5×8 Single Arm KB Strict Press

Weight:
As heavy as possible whilst maintaining form.

B. Skill

Kipping HSPU

D. Skill Conditioning

EMOM 15
1 – 15 HSPU (Open Standard)
2 – 15 Deadlift
3 – Rest

Weight:
Aim for 50% of your 1RM but only if you can maintain form. Listen to the coach, if they say its too heavy its too heavy! Safety first.  

Aim:
This is for quality not just getting the movement done. Scale from the start if needed to maintain a constant amount of reps each minute.

Thursday
Main Class

A. Weightlifting

E3MOM 5×3 Hang Snatch

Power Snatch Warm Up:
3 Rounds
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pull
5 – Muscle Snatch
5 – Power Snatch
5 – Deep Power Snatch
(Rest 1 minute between rounds)

B. Conditioning

AMRAP 12
2,4,6,8,10,12,…..
Left Arm DB Hang Power [email protected]/15kg
Right Arm DB Hang Power [email protected]/15kg
Burpee over DB
Pull Up
Score = Reps

Rest 5 minutes

C. Conditioning

For Time or AMRAP 10
30 Wallballs@14/9kg
600m Row
30 Wallballs@14/9kg
Score = Time

Friday
Main Class

A. Strength

E3MOM 5×4 Bench Press@80%

C. Conditioning

“J.T”
For Time or AMRAP 15
21-15-9
Handstand push-ups
Ring dips
Push-ups
Score = Time

or

For Time or AMRAP 15
21-15-9
DB Strict [email protected]/15kg
Box Dips
Push-ups
Score = Time

Saturday
Main Class

A. Conditioning

AMRAP 36
1000m Row
800m Run
60 Double Unders
40 Air Squats
20 Burpees
Score = Reps

Sunday
Main Class

A. Conditioning

For Time:
7 Rounds
7 Thrusters@60/40kg
7 Over Bar Burpee
7 KB Swings@32/24kg
7 C2B
7 Hang Power Clean@60/40kg
7 HSPUs
7 T2B
Score = Time

Conditioning

MONDAY/TUESDAY

AMRAP 15
In Pairs
5-10-15-20…….
Calorie Row
Down Ups
Score = Reps

Rest 5 minutes

AMRAP 15
10-20-30-40…….
Calorie Assault Bike
Wallballs@9/6kg
Score = Reps

WEDNESDAY/THURSDAY

AMRAP 26
Run 400m
30 Air Squats
20/15 Press Ups
10 Burpees
Score = Reps

FRIDAY

For Time:
5 Rounds
25/20 Calorie Row
25 Wallballs@9/6kg
25 Slamballs@30/20lbs
Score = Time