Monday

A. Strength

E3MOM 5×5 Back Squat@70/80% no more!!!

B. Conditioning

AMRAP 14
24 Double Unders
12 Deadlifts@50/35kg
9 Hang Power Clean@50/35kg
6 Push Jerk@50/35kg
Score = Time

Tuesday

A. Strength

E3MOM 3×20 Bench Press@50%

B. Conditioning

Wednesday
Main Class

Conditioning

For Time:
In Pairs
3 Rounds
1000m Row
52 Synchronised Goblet Squats@24/16kg
26 Synchronised Burpees
800m Row
26 Synchronised Goblet Squats@24/16kg
13 Synchronised Burpees
Score = Time

Thursday

Main Class

A. Strength

E3MOM 6×4 Strict Press@80%

B. Conditioning

For Time:
30-20-10
DB Push [email protected]/15kg
Pull Up
Press Up
Score = Time

Friday

For Time:
3 Rounds
10 Strict HSPU
20 Over Bar Burpee
30 [email protected]/30kg
Score = Time

Main Class

A. Strength

E3MOM 4×6 Front Squat@70/75%

B. Conditioning

For Time:
21-15-9
DB Push Press@30/22.5kg
Over DB Burpee
T2B
Score = Time

Warm Up Focus
1. Pulsing Pigeon Stretch

2. Internal Squat Rotation

3. Frog Stretch

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)

Saturday

Main Class

A. Strength

10 Minutes to Build to a 3 Rep Max (from floor) Thruster

Bar taken from floor for 1st rep Starting on 0:00 with an empty barbell

B. Conditioning

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

Sunday
Main Class

A. Weightlifting

E2MOM 5×3 Hang Squat Clean@70% of 1RM Clean

B. Conditioning

For Time:
3 Rounds
10 Hang Power Clean@60/40kg
20 Wallballs@9/6kg
30 Double Unders
Score = Time

Conditioning

MONDAY/TUESDAY

AMRAP 26
75 Wallballs@9/6kg
50 Burpees
75 Double Unders
50 KB Swings@24/16kg
Score = Reps 

Conditioning

WEDNESDAY/THURSDAY

For Time:
In Pairs
10 Rounds
12 DB GTOH@30/22.5kg
14 Over DB Burpee
16 Press Ups
250/200m Row 
Score = Time

FRIDAY

For Time:
In Pairs Complete the following:
5k Row
*At the same time complete:
21-18-15-12-9-6-3
DB [email protected]/15
Over DB Burpees
DB Goblet Squats@32/24kg
Score = Time