Monday

A. Strength
4 Rounds
4X12 DB Strict Press
Rest 30seconds
4X12 Front Raise
Rest 1minute

B. Conditioning
15-12-9-6
Thrusters
Single Arm DB Row (Right)
15-12-9-6
Thrusters
Single Arm DB Row (Left)

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

Two dumbbells/kb, use both for each Thruster.

Barbell, use that for the Thrusters.

Tuesday

Strength
4 Rounds
4X12 Squat
Rest 30seconds
4X12 RDL
Rest 90seconds

Strength Notes:
Either Air Squat, Front, Back, or Goblet. Go as heavy as you can if you don’t have enough weight, go down slow, hold at the bottom, up slow to increase time under tension.

Conditioning
10 Rounds
12 Russian KB Swings
10 Alt Goblet Step Out Lunge
8 Burpees into Tuck Jump

Wednesday

A. Core
3 Rounds
12 Hollow Rocks
12 Russian Twists
12 Laying Leg Raise
Rest 90seconds

B. Conditioning
DB Hanging Isabelle
30 DB Hang Snatch

Rest 5 minutes

DB Hanging Grace
30 DB Hang C&J

Conditioning Notes:
If you have one dumbbell/kb, it’s 30 reps on each arm.

Two dumbbells/kb, use both – 30 reps in total.

Barbell, use for 30 reps in total.

Thursday

A. Conditioning
21-15-9
Strict HSPU
Bench Dips
Hand Release Push Ups

B. Conditioning
50-45-40-35-30-25-20-15-10-5
Double Unders
After each set – 10 Burpees

A. Conditioning Notes:
Strict HSPUs, Pike Press or Seated DB Strict Press (All will be demonstrated by the coach)

B. Conditioning Notes:
Double Unders
Single Skip – Double the reps
Star Jumps – Same rep range

Friday

A. Strength
EMOM 12
1 – 15 Bulgarian Spilt Squats Right Leg
2 – 15 Good-morning
3 – 15 Bulgarian Spilt Squats Left Leg
4 – Rest

B. Conditioning
AMRAP 12
6 Single Arm Devils Press Right Arm
6 Overhead DB Lunge Right Arm
6 Single Arm Devils Press Left Arm
6 Overhead DB Lunge Left Arm
24 Sit Ups

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

A. Skill
Turkish Get-Up

You will be coached through the movement. Complete 6 reps alternating arms. You will being seeing more of these so get practising.

B. Conditioning

‘How far can you get?
AMRAP 20
2,4,6,8,10,12,14……….
Down Up
Single Arm DB C&J Right Arm
Air Squats
Single Arm DB C&J Left Arm

30 Double Unders after each round!
2,2,2,2 – 30 4,4,4,4 – 30………

Conditioning Notes:
Everyone uses a single DB/KB if possible.

Double Unders
Single Skip – Double the reps
Star Jumps – Same rep range

Barbell Classes

Wednesday

E3MOM 5×8 Snatch Balance

EMOM 10
1 + Power Snatch + 3 OHS

EMOM 10
3 Hang Snatch

Friday

E3MOM 5X6 Muscle Clean + Strict Press

EMOM 10
3 Hang Cluster

EMOM 10
2 Hang Clean + 1 Split Jerk