Monday

A. Strength
4 Rounds:
12 DB Upright Row
Rest 30seconds
12 Lat Raise
Rest 1minute

B. Conditioning
For Time:
5-4-3-2-1 Reps of complex
After each set 50 Double Unders (5sets in total)

1 Rep =
1 DB Muscle Clean
1 DB Power Clean
1 DB Squat Clean
1 DB Strict Press
1 DB Push Press
1 DB Push Jerk
All on Right Arm

1 DB Muscle Clean
1 DB Power Clean
1 DB Squat Clean
1 DB Strict Press
1 DB Push Press
1 DB Push Jerk
All on Left Arm

Conditioning Notes:

If you have a barbell:
1 Rep =
2 Muscle Clean
2 Power Clean
2 Squat Clean
2 Strict Press
2 Push Press
2 Push Jerk

Double Unders
Single Skip – Double Reps
Star Jumps – 25 Reps

Tuesday

A. Strength
4 Rounds:
12 Bulgarian Split Squats (each leg)
Rest 30seconds
12 Cossack Squats (each leg)
Rest 1minute

B. Conditioning
Minutes 0-4
10 Goblet Squat
10 Down Ups

Minute 4-5 Rest

Minutes 5-9
10 Goblet Lunge
10 Burpees

Minute 9-10 Rest

Minutes 10-14
10 Air Squats
8 BW Alt Lunges
6 HR Press Ups

Wednesday

A. Conditioning
AMRAP 12
2,4,6,8,10,12
Hang DB Snatch Alternating Arm
Tuck Jump
Sit Up

B. Strength
4 Rounds:
10 Hammer Curl
Rest 30 seconds
10 Lying Tricep Press
Rest 30 seconds

Conditioning Notes:

If you have a barbell, use for the Hang Snatch.

Thursday

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

B. Conditioning
10 Rounds:
10 Thrusters
30 Double Unders

Conditioning Notes:

If you have a barbell, use for the Thrusters.

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

Friday

A. Strength
4 Rounds:
4X12 Tempo Squat – 10-3-1-0
Rest 30seconds
4X12 Tempo Bulgarian Split Squat – 5-3-1-0
Rest 1minute

B. Conditioning
AMRAP 14
20 Burpees
20 HSPUs
200m Run

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 Notes:
Kipping or Strict HSPUs, DB Push Press or DB Strict Press (All will be demonstrated by the coach)

200m Run
30 seconds Shuttle Runs
30 seconds High Knees on the spot

Saturday

Quinney vs Deag

Sunday

5 Rounds
1 – 30 Double Unders + 12 Air Squats
2 – 30 Double Unders + 20 Mountain Climbers
3 – 30 Double Unders + 12 Alt Reverse Lunge
4 – ME Burpees
5 – 30 Single Unders

Score = Total Burpees

Barbell Classes

Wednesday

E3MOM 5X3 Hang Power Clean + Push Press

E2MOM
5 Rounds:
12 Deadlift
9 Hang Power Clean
6 Push Jerk

Friday

E3MOM
2 Snatch Grip Behind Neck Strict Press + 2 SGBN Push Press +  2 SGBN Push Jerk + 2 Snatch Balance

EMOM 10
3 Hang Power Snatch

EMOM 10
1 Hang Power Snatch + 3 OHS