Monday

A. Strength

20 minutes to work up to a heavy Clean

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)

B. Conditioning

AMRAP 12
3 Squat Cleans@90/60kg
6 Pull Ups
9 DB Push Press@30/22.5kg
Score = Reps

Tuesday

A. Strength

E3MOM 5×5 Thruster@75/80%

B. Conditioning

For Time:
10-1
Thrusters@50/35kg
Burpess Over Bar
Score = Time

Wednesday

Conditioning

For Time:
In Pairs
100 Hang Power Clean@50/35kg
100 Wallballs@9/6kg
100 Pull Ups
100 HR Press Ups
100 Over Box Jumps@24/20″
100 T2b
Score = Time

Thursday

A. Strength

E3MOM 4×10 Back Squat@70/75% of 1RM Back Squat

B. Conditioning

EMOM 12
1 – 3 Hang Power Snatch +  3 OHS@60/70% of 1RM Snatch
2 – 50 Double Unders

Friday

Conditioning

AMRAP 8
250/200m Row
10 STOH@60/40kg
Score = Reps

Rest 5 minutes

AMRAP 8
20/15 Calorie Assault Bike
10 Power Clean@60/40kg
Score = Reps

Rest 5 minutes

AMRAP 8
20/15 Calorie Ski
10 Pull-Ups
Score = Reps

Saturday

20.3

Sunday

A. Strength

E3MOM 4X8 Bench Press@60/70%

B. Conditioning

For Quality:
5 Rounds
In Pairs
Relay Format
P1 – 30m KB Farmers Carry 2x@32/24kg
P2 – 30m KB Farmers Carry 2x@32/24kg
Split – 20 Strict Pull Ups
P1 – 30m Walking Goblet Lunge 1x@32/24kg
P2 – 30m Walking Goblet Lunge 1x@32/24kg
Split – 40 Press Ups
P1 – 30m OH Carry 2x@32/24kg or 22.5/15kg Dumbells
P2 – 30m OH Carry 2x@32/24kg or 22.5/15kg Dumbells

Coaches Notes:
This workout is for quality, do not rush the movement but perform them with purpose. Hold the correct positions and don’t substitute form for speed.

Conditioning Classes

MONDAY/TUESDAY

5 Rounds
400m Run
12 DB Push [email protected]/15kg
8 Down Ups
12 Front [email protected]/15kg
8 Press Ups
36 Double Unders
Score = Time

WEDNESDAY/THURSDAY

EMOM 24
1 – 15/12 Calorie Assault Bike
2 – 15 DB Thrusters@15/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang Clean@15/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps

FRIDAY

AMRAP 30
In Pairs
20 Synchronised Plate GTOH@20/10kg
20 Synchronised Air Squat
20 Synchronised Down Ups
20 Synchronised Alt Lunges
20 Calorie Row (Split)
Score = Reps