Monday
Main Class

A. Strength

“Big Traps Choice”

E4MOM x 6
For Max Load:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

AMRAP 10
5 Power Clean@70/45kg
10 T2B
Score = Reps

Coaches Notes:

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)

Tuesday
Main Class

E3MOM 4×10 Bench Press@70%

B. Conditioning

2 minute ME Row for Calories
2 minutes Rest
2 minutes ME Thrusters@50/35kg
2 minutes Rest
2 minute ME Box Jumps@24/20″
2 minutes Rest
2 minute ME Assault Bike for Calories
2 minutes Rest
2 minute ME Down Ups
Score = Reps

Coaches Notes:
Here are my 3 efficiency tips for the thruster:

1. Front Rack Positioning: – While it might feel stronger to clinch the bar, this can lead to increased fatigue and tighter upper back. Oppening your grip will allow you to keep your elbows high and wide to maintain a vertical torso.

2. Breathing: – You want to keep a consistent breathing pattern throughout the movement not just in the press. Most have a tendency to hold their breath during the squat portion which increases the heart rate and fatigue. Breath in as you squat, out as you stand in as you press out as the bar comes back down.

3. The Catch: – This is so important and easily overlooked. Keeping the bar in as strait a path as possible will create a lot of efficiency. – As the bar comes down to the shoulders begin to open the hands a position the elbows. The bar should land right in front of the throat with elbows and chest tall. – During the entire press portion, your glutes should be SQUEEZED. this creates optimum stability and a strong receiving position for the barbell. Continue to squeeze until the bar has come back to the shoulders and immediately go into the next rep.

Wednesday
Main Class

A.Strength

EMOM 4X8 Strict Pull Ups (add weight if possible)

B. Conditioning

AMRAP 24
In Pairs
250/200m Row (split if required)
16 Alternating DB [email protected]/15kg  (split if required)
400m Run (together)
Score = Time

Thursday
Main Class

A. Strength

E3MOM 5×3 Front Squat@80/85%

B. Conditioning

AMRAP 10
7 [email protected]/30kg
7 Pull Ups
7 Burpees 
Score = Reps

Coaches Notes:
For those Rx athletes you’re aiming to complete a round every minute.

Friday
Main Class

Conditioning

EMOM 40
1 – 20/15 Calorie Assault Bike
2 – 20/15 Calorie Row
3 – 20/15 Calorie Ski Erg
4 – Rest

Coaches Notes:
Pick a rep range you can maintain for the duration.

https://www.youtube.com/watch?v=qH5HJ2QV2zg

Saturday
Main Class

Conditioning

For Time:
In Pairs
120 Pull Ups
120 Wallballs@9/6kg
80 T2B
80 DB Push [email protected]/15kg
40 Deadlift@140/90kg
40 Strict HSPUs
Score = Time

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

Sunday
Main Class

A. Weightlifting

E3MOM 5×3 Squat Clean + 2 Hang Squat Clean@70/80%

16 EMOM
1 – 5 Squat Cleans@50/60%
2 – 10 Burpee Over Bar

Coaches Notes:
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)

Barbell Class

Tuesday 7pm
Wednesday 10.30am

A. 20 Minutes to work up to a heavy Hang Clean

B. E3MOM 5X2 Hang Clean@90%

C. E3MOM 5×5 Front Squat@70%

Thursday 7pm

A. 20 Minutes to work up to a heavy Hang Snatch

B. E3MOM 5X2 Hang Snatch@90%

C. E3MOM 5×5 Back Squat@70%

Conditioning Classes

MONDAY/TUESDAY

6 Rounds
20 Alt DB [email protected]/15kg
20 Wallballs@9/6kg
400m Run
20 Sit Ups
20 Down Ups
Score = Time

WEDNESDAY/THURSDAY

AMRAP 26
26 Plate GTOH@20/15kg
26 Plate OH Alt Lunge@20/15kg
26 Plate Plate Hops
26 Calorie Row
26 Over Erg Burpee
Score = Reps 

FRIDAY

25 EMOM
1 – 15/12 Calorie Assault Bike
2 – 15 Slam Balls@35/20lbs
3 – 15/12 Calorie Ski Erg
4 – 15 Russian Swings@32/24kg
5 – 50 Double Unders