Monday

Class Times:
9.00 – 10.30
10.30 – 12.00

In Teams of 3

For Time:
Buy in:
800m Partner Carry
1 Person must be carried at all times but can change when needed 🙂

200 Pull Ups
200 Ground to [email protected]/35kg
200 Burpees Over Bar
200 Alt Front Rack [email protected]/35kg
200 Push Up
200 [email protected]/70kg

Cash Out:
800m Partner Carry
1 Person must be carried at all times but can change when needed 🙂

Tuesday

A. Strength

E4MOM 4×6 Front [email protected]/75%

B. Conditioning

EMOM 20
1 – 5 TNG Power [email protected]%
2 – 10 [email protected]/6kg + 10 Press Ups

Wednesday

AMRAP 8
2,4,6,8,10,12…….
[email protected]/50kg
Bar Muscle Ups
Burpees Over Bar

Rest 2 minutes

AMRAP 6
2,4,6,8,10,12…….
[email protected]/40kg
C2B Pull Ups
Burpees Over Bar

Rest 4 minutes

For Time:
3 Rounds
20 [email protected]/35kg
20 Pull Ups
20 Burpees Over Bar
Score = Time

Thursday

A. Strength

EMOM 10
Strict HSPUs or Seated DB/BB Press

Pick a rep range you can maintain for the 10 minutes

B. Conditioning

For Time:
3 Rounds
800m Run
50 [email protected]/6kg
100 Double Unders
Score = Time 

Friday

A. Strength

E3MOM 4×8 Bench [email protected]/70%

B. Conditioning

EMOM 24
1 – 10 Strict Pull Ups
2 – 20 Press Ups
3 – Rest
4 – 10 DB Renegade Row
5 – 10 Strict Ring Dips
6 – Rest

Saturday

EMOM 6
Power Output Clean
1 Rep Per Person
Score = Total weight lifted

Coaches Notes:
Pick a weight, hit that same weight EMOM 6.
It can be a different weight for each person.

2 Minute Transition

AMRAP 12
YGIG
5 Power [email protected]/40kg
10 T2B
5 Power [email protected]/50kg
10 Pull Ups
5 Power [email protected]/60kg
10 [email protected]/9kg
Score = Reps

Coaches Notes:
P1 5 Power Clean
P2 5 Power Clean
P1 10 T2B
P2 10 T2B
P1 5 Power Clean
P2 5 Power Clean
P1 10 Pull Ups
P2 10 Pull Ups
P1 5 Power Clean
P2 5 Power Clean
P1 10 Wallballs
P2 10 Wallballs
Repeat

Sunday

Strong person with coach Knight

https://www.youtube.com/watch?v=ak_0xwW2L_k

Conditioning

TUESDAY

For Time:
6 Rounds
20 Alt DB [email protected]/15kg
20 [email protected]/6kg
200m Run
20 Sit Ups
20 Down Ups
Score = Time

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
30 Plate [email protected]/15kg
30 Plate OH Alt [email protected]/15kg
30 Plate Hops
30 Calorie Row
26 Over Erg Burpee
Score = Reps 

FRIDAY

25 EMOM
1 – 15/12 Calorie Assault Bike
2 – 15 Slam [email protected]/20lbs
3 – 15/12 Calorie Ski Erg
4 – 15 Russian [email protected]/24kg
5 – 50 Double Unders