Monday

A. Strength
4X12 Bent Over Row
Rest 30seconds
4X12 Lat Raise
Rest 1minute

B. Conditioning
AMRAP 20
30-20-10-20-30
HR Press Ups
Push Press
Hang Power Clean
Sit Ups

Conditioning Notes:
If you have one dumbbell/kb, split the reps.

Two dumbbells/kb, use both.

Barbell, use that for Push Press and Hang Power Clean.

Tuesday

Strength
A.1 10 Cossack Squat
Rest 30seconds
A.2 10 Alt Step Out Lunge
Rest 90seconds

Conditioning
5 Rounds
2 minutes work : 2 minutes rest
12 Thrusters
12 Down Up
30 Double Unders

Conditioning Notes:
If you have one dumbbell/kb, split the reps on the Thruster.

Two dumbbells/kb, use both.

Barbell, use that for Thrusters.

Double Unders – 30
Single Skip – 60
Star Jumps – 20

Wednesday

A. Core
3 Rounds
10 V-Up
20 Seconds Hollow Hold
30 Sit Ups
Rest 90seconds

B. Conditioning
EMOM 28
1 – 45seconds Star Jumps
2 – 45seconds Mountain Climbers
3 – 45seconds Air Squats
4 – 45seconds Alternating Reverse Lunge
5 – 45seconds Shuttle Runs
6 – 45seconds Cossack Squat Alternating Legs

Conditioning Notes:
All bodyweight movements. If  you don’t have space for shuttles then run on the spot.

Thursday

A. Strength
EMOM 10
1 – 30/40% of Max Set Strict HSPU
2 – 20 Pistols

B. Conditioning
For Time:
50-40-30-20-10
DB Push Press
Squat

Strength Notes:
1 – Strict HSPUs, Pike Press or Seated DB Strict Press (All will be demonstrated by the coach)

2- Pistols, Elevated Single Leg Box Squat or Bulgarian Split Squat

Conditioning Notes:
If you have one dumbbell/kb, split the reps on the Push Press.

Two dumbbells/kb, use both.

Barbell, use that for the Push Press or Front Squat if you choose to use weight.

Friday

A. Strength
5 Rounds
12 Renegade Row
Rest 30seconds
12 Tricep Dips
Res 30seconds

B. Conditioning
100 Burpees Over Object
Starting with an EMOM 5 Hang Power Clean

Conditioning Notes:
If you have one dumbbell/kb, split the reps on the Hang Power Clean 5 on Right the first minute then 5 on the left the second.

Two dumbbells/kb, use both.

Barbell, use that for Power Clean and go from the floor.

Saturday

Quinney vs Deag

Sunday

Conditioning

AMRAP 9
15 Russian KB Swings
10 HSPU

Rest 3 mins

AMRAP 9
16 Hang Clean and Jerk
10 Burpees over DB

Rest 3 mins

AMRAP 9
15 Plate GTOH
10 Burpees onto plate

Conditioning Notes:
If you have one dumbbell/kb, split the reps on the Hang Clean and Jerk and if no plates then alternate arm.

Two dumbbells/kb, use both for Hang Clean and Jerk. If no plate use both dumbbells/kb.

Barbell, use that for Power Clean and go from the floor. If no plate use the barbell for GTOH.