Monday
Main Class

A. Strength

E3MOM 4×6 Bench Press@75%

B. Conditioning

For Time:
21 DB [email protected]/15kg
12 Burpees
18 DB [email protected]/15kg
12 Burpees
15 DB [email protected]/15kg
12 Burpees
12 DB [email protected]/15kg
12 Burpees
9 DB [email protected]/15kg
12 Burpees
6 DB [email protected]/15kg
12 Burpees
3 DB [email protected]/15kg
Score = Time

Coaches Notes:

• Shoulder width stance
• Dumbbells rest on shoulders
• Elbows slightly in front of body
• Hips descend back and down
• Lumbar curve maintained
• Knees in line with toes
• Elbows stay off of knees
• Hips and legs extend rapidly, then press
• Heels down until hips and legs extend
• Dumbbells move over the middle of the foot
• Complete at full hip, knee and arm extension

Tuesday
Main Class

A. Weightlifting

E3MOM 5×3 Power Clean@80/85% of 1RM Power Clean

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)

B. Conditioning

For Time:
15 Power Clean@50/35kg
15 T2B
12 Power Clean@60/40kg
12 T2B
9 Power Clean@70/50kg
9 T2B
6 Power Clean@80/60kg
6 T2B
3  Power Clean@90/65kg
3 T2B
Score = Time

Wednesday
Main Class

A. Strength

3 Sets ME Bar Dips
Rest 2 minutes between attempts
Score = Overall Reps

Coaches Notes:

• Full grip on bar
• Start with arms extended and push down into the bar
• Chest drops forward as elbows move back
• Shoulders descend lower than elbows
• Elbows stay close to body

B. Conditioning

For Time:
5 Rounds
6 Double KB STOH@32/24kg
12 Pull Ups
24 Alt Pistols
Score = Time

Thursday
Main Class

A. Strength

E3MOM 5×5 Split Jerk@70/75% of 1RM Split Jerk

Coaches Notes:

• Hip width stance
• Hands just outside shoulders
• Elbows slightly outside of shoulders
• Full grip on bar
• Torso dips straight down
• Hips and legs extend rapidly, then press under
• Receive the bar in a split position
• Heels stay down until hips and legs extend
• Bring feel together, one foot at a time
• Complete when both feet are together with full hip, knee, and arm extension

B. Conditioning

AMRAP 24
In Pairs
400m Run (Together)
30 KB Swings@24/16kg (Split)
400m Row (Split)
30 Synchronised BW Lunges (Together)
Score = Reps

Friday
Main Class

A. Strength

E3MOM 5×2 Front Squat@85/90%

Coaches Notes:
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

3 Minutes ME Front Squat @60/40kg
1 Minute Rest
3 Minutes ME Burpees Over Bar
1 Minute Rest
3 Minutes ME STOH @60/40kg
1 Minute Rest
3 Minutes ME Burpees Over Bar
1 Minute Rest
3 Minutes ME Front Squat @60/40kg
Score = Total Reps

Saturday
Main Class

Conditioning

For Time:
In Pairs
15-12-10-8-6-4-2
Strict HSPU
Over Bar Burpee
Hang Power Clean @60/42.5kg
Wallballs @9/6kg
Calorie Row
Score = Time

Coaches Notes:
P1 does full round of 15, P2 does full round of 15, so on so forth.

Sunday
Main Class

E3MOM 5×3 Hang Snatch@75/80% of 1RM Snatch

Coaches Notes:
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
5 – Hang Snatch
(Rest 1 minute between rounds)

B. Conditioning

For Time:
Alt DB Power [email protected]/15kg
10-10-10-10-10-10-10-10
20-30-40-50-50-40-30-20
Double Unders
Score = Time

Barbell Class

Tuesday/Thursday

A. Work up to a heavy Clean

B. 5X3 TNG Clean@75/85% of 1RM Clean
Rest 3 minutes between sets

C.E3MOM 5×5 Front Squat @70/80%
Rest 3 minutes between sets

Wednesday

A. Muscle Snatch 5×5 @Build up weight
Rest 2 minutes between sets

B. Hang Power Snatch 5×3 @70%
Rest 2 minutes between sets

C. Snatch Pulls 5×2@100% of 1RM Snatch
Rest 2 minutes between sets

Conditioning Classes

MONDAY/TUESDAY

AMRAP 30
400m Run
50 Wallballs @9/6kg
400m Run
50 Plate GTOH @25/15kg
400m Run
25 Wallballs @9/6kg
400m Run
25 Plate GTOH @25/15kg
Score = Reps 

WEDNESDAY/THURSDAY

AMRAP 24
6 Single R arm DB [email protected]/15kg
6 Burpees
6 Single L arm DB [email protected]/15kg
6 Burpees
6 OH Single R arm R leg DB [email protected]/15kg
6 Burpees
6 OH Single L arm L leg DB [email protected]/15kg
6 Burpees
Score = Reps

FRIDAY

For Time:
5 Rounds
20 Air Squats
10 Press Ups
30 Double Unders
20 Alt Lunges
10 Strict Pull Ups
30 Double Unders Score = Time