Monday

A. Strength
4 Rounds:
6 DB Strict Shoulder Press
6 DB Push Press
6 DB Push Jerk
Rest 90seconds

B. Conditioning
6 Rounds
In a 3 minute window complete:
12 Hang Power Cluster
12 Burpees Over Object
36 Double Unders

Strength Notes:
If you have one dumbbell/kb, it’s 6 reps on each arm.

Two dumbbells/kb, use both or if you have one use a barbell.

Conditioning Notes:
Double Unders:
Single Skip – Double the reps
Star Jumps –  Half the reps

Hang Power Cluster:
If you have one dumbbell/kb, it’s 6 reps on each arm.
Two dumbbells/kb, use both or if you have one use a barbell.

Tuesday

A. Strength
4 Rounds:
30 Air Squats
20 Pistol Squats
10 Jumping Squats

B. Conditioning
3 Rounds
40 Alt Step Out Lunge
20 Press Ups
40 Thrusters
20 Sit Ups

Conditioning Notes:
Thruster:
If you have one dumbbell/kb, it’s 20 reps on each arm.
Two dumbbells/kb, use both or if you have one use a barbell.

Wednesday

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

B. Conditioning
In Pairs
AMRAP 24
YGIG

Player 1
10 Down Ups
10 Tuck Jumps
10 STOH

Player 2
Most hold object used for STOH overhead for Player 1 to complete reps! Then change.

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

Thursday

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

B. Conditioning
5 Rounds
In a 3 minute window complete:
24 Double Unders
12 DB Hang Snatch Right Arm
24 Double Unders
12 DB Hang Snatch Left Arm

Conditioning Notes:
Double Unders:
Single Skip – Double the reps
Star Jumps –  Half the reps

Friday

A. Strength
4 Rounds:
12 Cossack Squat
Rest 30seconds
12 Step Out Lunge
Rest 1minute

B. Conditioning
AMRAP 12
2,4,6,8,10,12……..
Strict HSPU
Overhead Squat
Burpee

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

Overhead Squat:
If you have one dumbbell/kb, it’s 2,4,6,8,10,12…….. reps on each arm or if you have one use a barbell.

Saturday

Quinney Vs Deag

Sunday

AMRAP 30
In Pairs
YGIG
A.
5 Strict HSPUs
7 Hang Power Clean
9 Burpees Over Object

B.
Comlete 50 Double Unders

Notes:
Player 1 completes A., when complete Player 2 can start A. As soon as Player 1 finishes A. they must complete 50 double unders before they can start back on A, but only after Player 2 has finish A.

Barbell Classes

Wednesday

E2MOM
6×1 Snatch High Pull + 1 Snatch

EMOM 10
1 Snatch + 1 Hang Snatch

Friday

E2MOM
6×1 Clean + 1 Hang Clean

EMOM 10
5 Hang Clusters

E2MOM
4×8 RDL