Monday
Main Class 

A. Weightlifting

20 minutes to work up to a heavy single Squat Clean

Front Squat Warm Up:
2 Rounds
Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up
(Rest 30 seconds between rounds)

Clean Warm Up:
3 Rounds
Empty Bar
5 – Clean Grip Deadlift
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
5 – Cleans
(Rest 30 seconds between rounds)

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:
5 Rounds
5 Squat Clean@70% of A.
10 Over Bar Burpees
Score = Time

Rest 5 minutes

C. Conditioning

For Time:
5 Rounds
20/15 Calorie Row
20/15 Press Ups
Score = Time

Tuesday
Main Class

A. Strength

E3MOM 5×6 Deadlift@75/80%

B. Skill

Double Unders

C. Conditioning

For Time:
21-15-9-9-15-21
KB Swings@32/24kg
Double Unders
42-30-18-18-30-42
Score = Time

Wednesday
Main Class

A. Strength

E3MOM 5×4 Front Squat@80%

B. Weightlifting Skill

Hang Power Clean:

• Introduction to using hook grip
• Using tape and the reasons for this
• Where the tape goes after use (Clue, it’s not on the floor or stuck to the rig!)

Fluidly cycling the barbell:

• Holding full grip
• Head and eyeline position
• Moving the bar around the body without looking at the bar

 

C. Conditioning

For Time:
5 Rounds
20 Wallball@9/6kg
15 T2B
10 Hang Power Clean@50/35kg
Score = Time

Thursday
Main Class

A. Strength

E3MOM 5×8 Single Arm DB Strict Press

Weight:
As heavy as possible whilst maintaining form.

B. Conditioning

AMRAP 12
12 Pull Ups
12 DB Push [email protected]/15kg
12 DB [email protected]/15kg
Score = Reps

Rest 5 minutes

C. Conditioning

For Time:
20 Burpees 6″ Target
800m Run
20 Burpees 6″ Target
Score = Time

Friday
Main Class

A. Strength

E3MOM 5×8 DB Bench Press

Weight:
As heavy as possible whilst maintaining form.

C. Conditioning

EMOM 30
1 – 12/10 Cal Assault Bike
2 – 14/12 Cal Row
3 – 16/14 Cal Ski

Saturday
Main Class

Hang Clean Cluster Warm Up:

3 Rounds
Empty Bar
5 – Hang Clean Pull
5 – Hang Power Clean
5 – Hang Power Clean & Push Press
5 – Hang Clean
5 – Hang Clean Cluster

 

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)

 

Hang Clean Cluster Warm Up:

1 Round
Working Weight
5 – Hang Clean Pull
5 – Hang Power Clean
5 – Hang Power Clean & Push Press
5 – Hang Clean
5 – Hang Clean Cluster

Weight:
That enables you to go unbroken!

Aim:
To go unbroken on each set!

A. Conditioning

For Time:
10 -1
Hang Clean Cluster@50/35kg
Pull Up
Score = Time

Rest 10 minutes

B. Conditioning

For Time:
10 -1
Hang Power Snatch@50/35kg
T2B
Score = Time

Sunday
Main Class

A. Conditioning

For Time:
10-20-30
Calorie Ski Erg
Wallballs@9/6kg
Score = Time

Rest 10 minutes

For Time:
10-20-30
Calorie Row
Over Erg Burpee
Score = Time

Rest 10 minutes

For Time:
10-20-30
Calorie Assault Bike
Slamballs@35/20lbs
Score = Time

Conditioning

MONDAY/TUESDAY

10 Rounds
In a 3 minute window:
24/18 Calorie Row
12 Burpees

 

WEDNESDAY/THURSDAY

AMRAP 30
20/15 Calorie Row
20 Alt Jumping Lunges
40 Double Unders
20 Air Squats
20 Down Ups
40 Double Unders
20 Plate GTOH@20/10kg
Score = Reps

 

FRIDAY

EMOM 32
0-2 – 400m Run
2-4 – 30 Wallballs@9/6kg
4-6 – 20/15 Calorie Assault Bike
6-8 – 10/6 Press Up + 20 Sit Ups

 

 

 

 

 

 

 

 

 

Score = Time