Monday

Class Times:
9.00 – 10.30
10.30 – 12.00

A. 

AMRAP 16
In Teams of 3
120 Hang Clean & STOH@60/40kg
120 Burpees Over Bar
120 T2B

B. 

Minute 16-26
Everyone works up to a heavy complex of:
1 Power Clean
1 Hang Squat or Hang Power Clean
1 Squat Clean
3 Front Squats

C.

Minute 26
For Time:
6x800m Relay
(Everyone runs twice) 

Tuesday

A. Strength

E4MOM 4×6 Front Squat@70/75%

B. Conditioning 

For Time:
3 Rounds
400m Run
24 Alt DB [email protected]/15kg
24 Sit Ups
24 Alt Pistols 

Wednesday

Conditioning 

For Time:
In Pairs
6 Rounds
12 Deadlift@70/50kg
10 Hang Squat Clean@70/50kg
8 STOH@70/50kg
12 Calorie Row
10 Burpees Over Erg
8 Bar Muscle Ups
Score = Time 

Thursday

A. Strength

E3MOM 4X10 Strict Press@60% 

B. Conditioning

For Time:
10 Rounds
In Pairs
YGIG Full Round
15/12 Calorie Row
12 KB Swings@24/16kg
12 Box Jumps@24/20”
Score = Time

Friday

A. Strength

E4MOM 4×6 Back Squat@70/75%

B. Conditioning

For Time:
Run 800m
50 Thrusters@50/35kg
50 Pull Ups
Run 800m
Score = Time  

Saturday

Conditioning 

For Time:
In Pairs

80 T2B

2,4,6,8,10,12
Cluster@80/55kg
Burpees Over Bar
5,10,15,20,25,30

40 C2B Pull Up

4,8,10,12,14,16
Deadlift@140/90kg
Wallballs@14/9kg
10,20,30,40,50,60

20 Bar Muscle Ups
Score = Time

Sunday

Strong Person with Coach Knight

Conditioning

TUESDAY

AMRAP 30
In Pairs
40 Calorie Row
40 DB [email protected]/15kg
200m Run
40 Burpees
40 Wallballs@9/6kg
200m Run
Score = Reps

WEDNESDAY/THURSDAY

AMRAP 26
10 Right Arm DB Hang Clean & [email protected]/15kg
10 Left Arm DB Hang Clean & [email protected]/15kg
20 Down Ups
30 Air Squats
400m Run
Score = Reps

FRIDAY

10 Rounds
1 – 1 Minute Assault Bike
2 – 1 Minute Row
3 – 1 Minute Ski
4 – 1 Minute Rest
Score = Total Calories

Choose a set amount of calories as a target for each machine, each round – go for 10-20 cals each station and rest for the rest of each minute.