Week 1
Strength: Testing before starting a 6 week squat program.


Gymnastic Skill: Bar muscle up. 6 week progressive program. 

Monday
Main Class

Conditioning

“In the hurt locker by Hannah”

For Time:
10-1
C&J@50/35kg
T2B
10-1
Thrusters@50/35kg
Pull Ups
10-1
Power Snatch@50/35kg
HSPUs
Score = Time

Tuesday
Main Class

A. Strength

20 Minutes to work up to a heavy Front Squat from empty bar.

B. Conditioning

EMOM 20
1 – 5 Power Clean@70% of 1RM Power Clean
2 – 5 STOH@70% of 1RM Power Clean

Wednesday
Main Class

A. Skill

Bar Muscle Up

B. Conditioning

For Time:
10 Rounds
5 Strict HSPU’s
10 Wallballs@9/6kg
20 Double Unders
Score = Time

C. Mid Line

For Quality:
3 Rounds
12 V-Ups
24 Sit Ups
12 Hollow Rocks
(Rest 1 minute after each round)

Thursday
Main Class

A. Strength

E3MOM 3 Snatch@80% of 1RM Snatch

B. Conditioning

For Time:
In Pairs
5 Rounds
20 Synchronised Alt DB [email protected]/15kg
20 Over Box Jump@24/20″
20 Synchronised Down Up
20 Calorie Row
Score = Time

Friday
Main Class

A. Strength

20 Minutes to work up to a heavy Back Squat from empty bar.

B. Conditioning

For Time:
21-15-9
Power Clean@60/40kg
Pull Up
30-20-10
Run 400 after each set of Pull Ups
Score = Time

Saturday
Main Class

Conditioning

For Time:
In Pairs
100 Calorie Row
100 DB Push [email protected]/15kg
50 T2B
50 Calorie Row
50 DB Push [email protected]/15kg
50 Synchronised Air Sqauts
25 Calorie Row
25 DB Push [email protected]/15kg
50 Synchronised Lunges
Score = Time

Sunday
Main Class

A. Strength

E3MOM 5×5 Deadlift@80% of 1RM Deadlift

B. Conditioning

AMRAP 16
30 Double Unders
20 Russian Swings@32/24kg
10 High Box Jumps@30/24″
5 Strict HSPU’s
Score = Reps

Conditioning Classes

MONDAY/TUESDAY

For Time:
10 Cal Assault Bike or Ski Erg
10-1 Burpees Over Box@24/20″
Score = Time

Rest 10 minutes

For Time:
10 Cal Row
10-1 [email protected]/15kg
Score = Time

WEDNESDAY/THURSDAY

For Time:
50 Burpees
5k Run
50 Wallballs@9/6kg
Score = Time

Or

AMRAP
AMRAP 5 – Burpees or 50 reps, whatever comes first 🙂
AMRAP 20 – Run 10 minutes out, 10 minutes back at a substainable pace
AMRAP 5 – Wallballs@9/6kg or 50 reps, whatever comes first 🙂
Score = Reps + Distance

FRIDAY

AMRAP 30
In Pairs
500m Row
30 Syncronised Squats
30 Synchronised Lunges
30 Box Jumps@24/20″
30 DB Push [email protected]/15kg
Score = Reps