Monday

A. Strength

20 Minutes to work up to a heavy Front Squat

B. Conditioning

AMRAP 20
20 Wallballs@9/6kg
10 T2B
20 Burpees
10 Power Clean@60/40kg
Score = Reps

Coaches Notes:
Aim – Unbroken Sets, scale reps accordingly to achieve this.
Weight – No more than 50%

Tuesday

A. Strength

E4MOM
A.1 4×8 Bench Press@60%
A.2 4×20 Press Ups

Coaches Notes:
Complete A.1 Rest 30seconds complete A.2, go every 4minutes

B. Conditioning

AMRAP 24
In Pairs
400m Run (Both)
40 Alt DB [email protected]/15kg (Split)
400m Row (Split)
40 Box Jump Overs@24/20″ (Split)
Score = Reps

Wednesday

A. Strength

E3MOM 5×5 Strict Press@80%

B. Conditioning

For Time:
In Pairs
150 Thrusters@60/40kg
(Every time you drop or swap complete 6 Burpees Over Bar)
Score = Time

Thursday

A. Strength

10 EMOM
1 Snatch High Pull + 1 Snatch + 1 Hang Snatch@60/70%

B. Conditioning

For Time:
5 Rounds
8 Power [email protected]/30kg
32 Double Unders
Score = Time

Coaches Notes:
Pick a weight you can cycle sets of 8 with good form, don’t go from moving really well in A. to like a ‘wobbly sausage’ in B.

Friday

A. Strength

E3MOM 5×5 Front Squat@70/80%

Conditioning

For Time:
22-18-14-10
DB [email protected]/15kg
Sit-Ups
Burpees
Sit-Ups
Score = Time

Saturday

Conditioning
In Pairs
YGIG
AMRAP 8
5 Deadlifts@120/80kg
5 Burpees Over Bar
5 Bar Muscle Ups
5 Burpees Over Bar
AMRAP 6
5 Power Clean@80/60kg
5 Burpees Over Bar
5 Strict HSPU’s
AMRAP 4
5 STOH@60/40kg
5 Burpees Over Bar

Coaches Notes:
P1 5 Deadlifts
P2 5 Deadlifts
P1 5 Burpees Over Bar
P2 5 Burpees Over Bar
P1 5 Bar Muscle Ups
P2 5 Bar Muscle Ups
P1 5 Burpees Over Bar
P2 5 Burpees Over Bar
Repeat through all 3 AMRAP’s

Coaches Notes:
Pick a weight or scale you can go unbroken.

Sunday

A. Strength

E4MOM 5×3 Squat Clean@80%

B. Conditioning

Strong person with Coach Knight

Conditioning

MONDAY/TUESDAY

For Time:
3 Rounds
400m Run
30 Wallballs@14/9kg
400m Run
30 Alt DB Hang Clean and [email protected]/15kg
Score = Time

WEDNESDAY/THURSDAY

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

FRIDAY

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