Monday

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

B. Conditioning
5 Rounds:
In a 4 minute window complete:
12 Deadlifts
12 Burpees
9 Hang Power Clean
9 Burpees
6 STOH
6 Burpees

Conditioning Notes:

If you have a barbell, use for the Deadlift, Hang Power Clean and STOH. One Dumbbell, complete the reps on both arms.

Tuesday

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

B. Conditioning
AMRAP 12
10 Hang Snatch
20 Double Unders
10 Thrusters
20 Double Unders
20 Hang Snatch
40 Double Unders
20 Thrusters
40 Double Unders
30 Hang Snatch
60 Double Unders
30 Thrusters
60 Double Unders

Conditioning Notes:

If you have a barbell, use for the Snatch and Thrusters. One Dumbbell, complete the reps on both arms.

Wednesday

A. Strength
EMOM 10
1 – 20 Seconds Handstand Hold Against Wall
2 – 45 Seconds Hollow Hold

B. Conditioning
For Time:
In Pairs
100 Synchronised Air Squats
40 HR Press Ups
100 Synchronised Lunge
60 DB Strict Press
100 Synchronised Air Squats
80 Russian Swings
100 Synchronised Lunge
100 Sit Ups

Thursday

A. Core
3 Rounds
12 V-Up
12 Hollow Rocks
12 Superman Pulses
Rest 60seconds

B. Conditioning
AMRAP 15
26 Alt Devils Press
34 Star Jumps
60 Double Unders

Friday

A. Strength
21-15-9
HSPU
Bench Dip
HR Press Up

B. Conditioning
5 Rounds⁣:
12 Burpees⁣
9 DB Squats⁣
6 DB Hang Squat Cleans⁣
3 DB Thrusters ⁣

Saturday

Quinney Vs Deag

Sunday

EMOM 32
1 – 45 Seconds DB Push Press R-Arm
2 – 45 Seconds DB Hang Power Clean R-Arm
3 – 45 Seconds Sit Ups
4 – 45 Seconds DB Push Press L-Arm
5 – 45 Seconds DB Hang Power Clean L-Arm
6 – 45 Seconds Hollow Rock
7 – 45 Seconds HR Press Up
8 – 45 Seconds V-Ups

Barbell Classes

Wednesday

E2MOM
6×2 Hang Power Clean + 2 Push Jerk

EMOM 10
5 Hang Power Cluster

E2MOM
4×8 Clean High Pull

Friday

E2MOM
5×5 Snatch  Balance

E2MOM
6×2 Snatch + 2 OHS