Monday
Main Class

A. Strength

20 minutes to work up to a heavy Bench Press

B. Conditioning

For Time:
5 Rounds
12 Strict Pull-Ups
24 Press Ups
12 Strict [email protected]/30kg
24 Sit Ups
Score = Time

Session Focus
Todays focus is to work on that strict strength that is so important when building a strong foundation and maintaining training longevity. The 5 Rounds are for quality not speed, moving with purpose but care.

Warm Up Focus
Lets make shoulders and our primary focus, pass throughs, scapular push and pulls. 

Tuesday
Main Class

A. Weightlifting

E3MOM 5×3 Hang Power Snatch@80% of 1RM Snatch

B. Conditioning

For Time:
5 Rounds
10 DB Hang Power Snatch Left [email protected]/15kg
10 DB Hang Power Snatch Right [email protected]/15kg
400m Run
Score = Time

Session Focus
Power Snatch. Bar path. Keeping the bar close and using your legs to drive the bar up rather than out.

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

Competitors Class

Work up to a heavy Snatch

Playing around with DB Snatch variations
Power Snatch
Hang Power Snatch
Snatch

Wednesday
Main Class

A. Strength

E3MOM 4×8 Front Squat@70%

B. Strength

E3MOM 3×20 Alt Step out KB Lunge@24/16kg in each hand

C. Conditioning

AMRAP 6
2,4,6,8,10,12……
DB [email protected]/15kg
Over DB Burpee
Score = Reps

Warm Up Focus
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)

Thursday
Main Class

A. Strength

E3MOM 5×5 Strict Press@75%

B. Conditioning

30 AMRAP
In Teams of 3
Waterfall Style
20/14 Calorie Row
20 Down Ups
20 Air Squats
(1 minute rest after everyone finishes thew squats)

Coaches Notes
Person one start on the row when they finish person two starst the row and person one moves on to the down ups.

Friday
Main Class

A. Strength

E3MOM 5×3 Deadlift@85%

B. Conditioning

For Time:
30-20-10
Deadlift@100/70kg
Box Jumps@30/24″
Score = Time

Session Focus:
Deadlift weight should be a weight you could do 3o unbroken reps fresh.

Warm Up Focus
Deadlift Warm Up
3 Rounds
10 Banded Good Mornings
10 Alt Lunges
10 Russian KB Swings
10 Alt Lunges

Saturday
Main Class

Conditioning

For Time:
In Pairs
90 Calorie Row
80 Wallballs@14/9kg
70 T2B
60 DB [email protected]/15kg
50 Synchronised Burpees
400m Run
30 Pull Ups
20 Strict HSPUs
10 Bar Muscle Ups
Score = Time

Sunday
Main Class

Weightlifting

32 EMOM
1 – 8 Power Clean
2 – 12 Front Squat
3 – 8 Push Jerk
4 – Rest

Warm Up Focus
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)

Conditioning

MONDAY/TUESDAY

AMRAP 24
200 Double Unders
150 Wallballs@9/6kg
100 Down Ups onto plate
50 Plate GTOH@25/15kg
Score = Reps

WEDNESDAY/THURSDAY

For Time:
10 Rounds
In Pairs
I Go You Go
250m Row
20 Double DB Push [email protected]/15kg
15/10 Press Ups
Score = Time 

FRIDAY

10 Rounds
In a 4 minute window:
Run 400m + 10 Burpees