Monday
Main Class

A. Strength

E3MOM 5×2 Strict Press@90%

B. Conditioning

For Time:
100 STOH@60/40kg
Every time you stop or drop 15/10 Press Ups
Score = Time

Warm Up Focus:
Shoulders are our primary focus, pass throughs, scapular push and pulls.

Tuesday
Main Class

A. Strength

E3MOM 5×4 Front Squat@80%

Warm Up Focus:
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)

B. Conditioning

For Time:
5 Rounds
3 Bar Muscle Ups
6 Hang Squat Clean@70/50kg
12 Burpee Over Bar
24 Double Unders
Score = Time

Competitors Class

Session 3

A. Weightlifting

E3MOM 5×1 Clean + 1 Hang Clean@80/90%

B. Weightlifting

10 EMOM 1 Clean@80/90%

C. Strength

E3MOM 5×3 Front Squat@80%

Wednesday
Main Class

Conditioning

For Time
In Pairs
1000m Row (Split)
100 Double Unders (Both Simultaneously)
1000m Run (Both Together)
800m Row (Split)
80 Double Unders (Both Simultaneously)
800m Run (Both Together)
600m Row (Split)
60 Double Unders (Both Simultaneously)
600m Run (Both Together)
400m Row (Split)
40 Double Unders (Both Simultaneously)
400 Run (Both Together)
200m Row (Split)
20 Double Unders (Both Simultaneously)
200 Run (Both Together)
Score = Time

Thursday
Main Class

A. Strength

E3MOM 4×12 Bench Press@65/70%

B. Conditioning

25 EMOM
1 – 20 Sit Ups
2 – 10/7 Strict Pull Ups
3 – 10 Strict T2B
4 – 20/14 Press Ups
5 – Rest

Friday

Main Class

A. Strength

20 Minutes to work up to a 1RM Deadlift

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

B. Weightlifting

Saturday

Main Class

Conditioning

For Time
In Pairs
3 Rounds
60 Calorie Row
60 Pull Ups
3 Rounds
400m Run
40 DB Push Press
3 Rounds
20 Synconised Down Ups
20 T2B
Score = Time

Sunday
Main Class

A. Strength

E3MOM 5×3 Back Squat@70/80% with a 3 seconds pause at the bottom

B. Conditioning

AMRAP 14
10 Power [email protected]/30kg
10 Burpees Over Bar
40 Double Unders
Score = Reps 

Warm Up Focus:
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)

MONDAY/TUESDAY

EMOM 30
1 – 15/12 Calorie Assault Bike
2 – 15/12 Calorie Ski Erg
3 – 15/12 Calorie Row

WEDNESDAY/THURSDAY

AMRAP 24
20 Synchronised Burpees
20 Synchronised Single Arm DB [email protected]/15kg (all performed on right arm)
20 Synchronised Burpees
20 Synchronised Single Arm DB [email protected]/15kg (all performed on left arm)
20 Synchronised Air Squats
20 Synchronised Single Arm DB C&[email protected]/15kg (all performed on right arm)
20 Synchronised Air Squats
20 Synchronised Single Arm DB C&[email protected]/15kg (all performed on left arm)
Score = Reps

FRIDAY

AMRAP 40
In Pairs
1 Mile Run
1500m Row
200 Calorie Bike/Ski
150 Wallballs@9/6kg
100 Burpees
Score = Reps