Monday
Main Class

A. Strength

E3MOM 3×20 Front Squat@50% of 1RM Front Squat

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)

B. Conditioning

AMRAP 12
2,4,6,8,10,12,14,16………
DB Push [email protected]/15kg
Pull Ups
Press Ups on DB
Score = Reps

Coaches Notes:
DONT BE LAZY!
Lower Chest and thighs to the ground
Complete at full arm extension

Tuesday
Main Class

A. Strength

E3MOM 5×5 Strict Press@70/80% of 1RM

B. Conditioning

AMRAP 12
1,2,3,4,5,…..
Hang Clean@100/70kg
Wallballs@9/6kg
5,10,15,20,25…..
Score = Reps

Wednesday
Main Class

A. Skill

Bar Muscle Up

B. Conditioning

For Time:
5 Rounds
12 Thrusters@60/40kg
6 Bar Muscle Ups
12 Burpee Over Bar
Score = Time

Thruster Coaches Notes:
Shoulder width stance
Barbell rests on shoulders
Elbows slightly in front of body
Hips desend back and down
Lumbar curve maintained
Knees in line with toes
Elbows stay off knees
Hips and legs extend rapidly, then press
Heels down until hips and legs extend
Complete at full hip, knee and arm extension

Thursday
Main Class

A. Strength

E3MOM 5×5 Bench Press@75/80%

B. Conditioning

For Quality:
5 Rounds
10 Strict HSPU
10 V-Up
10 Strict Pull Up
10 Sit Ups
10 Press Ups

Friday
Main Class

A. Strength

E3MOM 5×3 Hang Snatch@70/80%

B. Conditioning

AMRAP 10
10 OHS@50/35kg
30 Double Unders
Score = Reps

Saturday
Main Class

A. Conditioning

For Time:
In Pairs
21-15-9
Wallballs@14/9kg
Pull Ups
Down Ups
15-12-9
Wallballs@14/9kg
C2b Pull Ups
Burpees
12-9-6
Wallballs@14/9kg
Bar Muscle Ups
Burpee Box Jump@24/20″
Score = Time

Coaches Notes:
P1 does 21 Pull-ups 21 Wallballs 21 Down Ups, P2 does 21 Pull-ups 21 Wallballs Down Ups, so on so forth.

B. Conditioning

3 attempts for max time double KB Farmers Hold
Rest 2 minutes between attempts
Score = Combined Time

Sunday
Main Class

A. Skill/Technique/Warm Up

Work up your weight on the clean and deadlift

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

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)

B. Conditioning

“KING KONG”

For Time:
3 Rounds For Time
1 Deadlift 206/147kg
2 Ring Muscle-Ups
3 Squat Cleans 113/70kg
4 Strict Handstand Push Ups
Score = Time 

Barbell Class

Tuesday 7pm
Wednesday 10.30am

A. E3MOM 5×3 Hang Snatch@80%

B. E2MOM 5×4 Snatch Pull@100% of A.

C. E3MOM 5×2 Back Squat@80%

Thursday 7pm

A. E2MOM 5×1 Power Clean + 1 Hang Power Clean + 1 Push Jerk@70/80% of 1RM Clean

B. EMOM 12 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk@50/60% 1RM Clean

C. E3MOM 5×3 Front Squat@80%

Conditioning Classes

MONDAY/TUESDAY

AMRAP 30
400m Run
30 Air Squats
20 Alt  Lunges
10 Burpees
Score = Reps 

WEDNESDAY/THURSDAY

AMRAP 30
P1 20 Wallballs@9/6kg
P2 20 Russian Swings@24/16kg
10 Synchronised Down Ups
P2 20 Wallballs@9/6kg
P1 20 Russian Swings@24/16kg
10 Synchronised Down Ups
Score = Reps

FRIDAY

For Time:
In Pairs
100 DB Thrusters@30/22.5kg
100 Burpees
100 Double Unders
100 Calorie Row
Score = Time