Week 1
Strength: Testing before starting a 6 week squat program.


Gymnastic Skill: Bar muscle up. 6 week progressive program. 

Monday
Main Class

Conditioning

“In the hurt locker by Hannah”

For Time:
10-1
C&J@50/35kg
T2B
10-1
Thrusters@50/35kg
Pull Ups
10-1
Power Snatch@50/35kg
HSPUs
Score = Time

Tuesday
Main Class

A. Strength

20 Minutes to work up to a heavy Front Squat from empty bar.

B. Conditioning

EMOM 20
1 – 5 Power Clean@70% of 1RM Power Clean
2 – 5 STOH@70% of 1RM Power Clean

Wednesday
Main Class

A. Skill

Bar Muscle Up

B. Conditioning

For Time:
10 Rounds
5 Strict HSPU’s
10 Wallballs@9/6kg
20 Double Unders
Score = Time

C. Mid Line

For Quality:
3 Rounds
12 V-Ups
24 Sit Ups
12 Hollow Rocks
(Rest 1 minute after each round)

Thursday
Main Class

A. Strength

E3MOM 3 Snatch@80% of 1RM Snatch

B. Conditioning

For Time:
In Pairs
5 Rounds
20 Synchronised Alt DB [email protected]/15kg
20 Over Box Jump@24/20″
20 Synchronised Down Up
20 Calorie Row
Score = Time

Friday
Main Class

A. Strength

20 Minutes to work up to a heavy Back Squat from empty bar.

B. Conditioning

For Time:
21-15-9
Power Clean@60/40kg
Pull Up
30-20-10
Run 400 after each set of Pull Ups
Score = Time

Saturday
Main Class

Conditioning

For Time:
In Pairs
100 Calorie Row
100 DB Push [email protected]/15kg
50 T2B
50 Calorie Row
50 DB Push [email protected]/15kg
50 Synchronised Air Sqauts
25 Calorie Row
25 DB Push [email protected]/15kg
50 Synchronised Lunges
Score = Time

Sunday
Main Class

A. Strength

E3MOM 5×5 Deadlift@80% of 1RM Deadlift

B. Conditioning

AMRAP 16
30 Double Unders
20 Russian Swings@32/24kg
10 High Box Jumps@30/24″
5 Strict HSPU’s
Score = Reps

Conditioning Classes

MONDAY/TUESDAY

For Time:
10 Cal Assault Bike or Ski Erg
10-1 Burpees Over Box@24/20″
Score = Time

Rest 10 minutes

For Time:
10 Cal Row
10-1 [email protected]/15kg
Score = Time

WEDNESDAY/THURSDAY

For Time:
50 Burpees
5k Run
50 Wallballs@9/6kg
Score = Time

Or

AMRAP
AMRAP 5 – Burpees or 50 reps, whatever comes first 🙂
AMRAP 20 – Run 10 minutes out, 10 minutes back at a substainable pace
AMRAP 5 – Wallballs@9/6kg or 50 reps, whatever comes first 🙂
Score = Reps + Distance

FRIDAY

AMRAP 30
In Pairs
500m Row
30 Syncronised Squats
30 Synchronised Lunges
30 Box Jumps@24/20″
30 DB Push [email protected]/15kg
Score = Reps

Monday
Main Class

A. Strength

“Big Traps Choice”

E4MOM x 6
For Max Load:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

AMRAP 10
5 Power Clean@70/45kg
10 T2B
Score = Reps

Coaches Notes:

Clean Warm Up:
3 Rounds
Empty Bar
5 – Clean Grip Deadlift
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
5 – Cleans
(Rest 30 seconds between rounds)

Tuesday
Main Class

E3MOM 4×10 Bench Press@70%

B. Conditioning

2 minute ME Row for Calories
2 minutes Rest
2 minutes ME Thrusters@50/35kg
2 minutes Rest
2 minute ME Box Jumps@24/20″
2 minutes Rest
2 minute ME Assault Bike for Calories
2 minutes Rest
2 minute ME Down Ups
Score = Reps

Coaches Notes:
Here are my 3 efficiency tips for the thruster:

1. Front Rack Positioning: – While it might feel stronger to clinch the bar, this can lead to increased fatigue and tighter upper back. Oppening your grip will allow you to keep your elbows high and wide to maintain a vertical torso.

2. Breathing: – You want to keep a consistent breathing pattern throughout the movement not just in the press. Most have a tendency to hold their breath during the squat portion which increases the heart rate and fatigue. Breath in as you squat, out as you stand in as you press out as the bar comes back down.

3. The Catch: – This is so important and easily overlooked. Keeping the bar in as strait a path as possible will create a lot of efficiency. – As the bar comes down to the shoulders begin to open the hands a position the elbows. The bar should land right in front of the throat with elbows and chest tall. – During the entire press portion, your glutes should be SQUEEZED. this creates optimum stability and a strong receiving position for the barbell. Continue to squeeze until the bar has come back to the shoulders and immediately go into the next rep.

Wednesday
Main Class

A.Strength

EMOM 4X8 Strict Pull Ups (add weight if possible)

B. Conditioning

AMRAP 24
In Pairs
250/200m Row (split if required)
16 Alternating DB [email protected]/15kg  (split if required)
400m Run (together)
Score = Time

Thursday
Main Class

A. Strength

E3MOM 5×3 Front Squat@80/85%

B. Conditioning

AMRAP 10
7 [email protected]/30kg
7 Pull Ups
7 Burpees 
Score = Reps

Coaches Notes:
For those Rx athletes you’re aiming to complete a round every minute.

Friday
Main Class

Conditioning

EMOM 40
1 – 20/15 Calorie Assault Bike
2 – 20/15 Calorie Row
3 – 20/15 Calorie Ski Erg
4 – Rest

Coaches Notes:
Pick a rep range you can maintain for the duration.

https://www.youtube.com/watch?v=qH5HJ2QV2zg

Saturday
Main Class

Conditioning

For Time:
In Pairs
120 Pull Ups
120 Wallballs@9/6kg
80 T2B
80 DB Push [email protected]/15kg
40 Deadlift@140/90kg
40 Strict HSPUs
Score = Time

Coaches Notes:
Deadlift Warm Up:
3 Rounds
10 Banded Good Mornings
10 Alt Lunges
10 Russian KB Swings
10 Alt Lunges

Sunday
Main Class

A. Weightlifting

E3MOM 5×3 Squat Clean + 2 Hang Squat Clean@70/80%

16 EMOM
1 – 5 Squat Cleans@50/60%
2 – 10 Burpee Over Bar

Coaches Notes:
Clean Warm Up:
3 Rounds
Empty Bar
5 – Clean Grip Deadlift
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
5 – Cleans
(Rest 30 seconds between rounds)

Barbell Class

Tuesday 7pm
Wednesday 10.30am

A. 20 Minutes to work up to a heavy Hang Clean

B. E3MOM 5X2 Hang Clean@90%

C. E3MOM 5×5 Front Squat@70%

Thursday 7pm

A. 20 Minutes to work up to a heavy Hang Snatch

B. E3MOM 5X2 Hang Snatch@90%

C. E3MOM 5×5 Back Squat@70%

Conditioning Classes

MONDAY/TUESDAY

6 Rounds
20 Alt DB [email protected]/15kg
20 Wallballs@9/6kg
400m Run
20 Sit Ups
20 Down Ups
Score = Time

WEDNESDAY/THURSDAY

AMRAP 26
26 Plate GTOH@20/15kg
26 Plate OH Alt Lunge@20/15kg
26 Plate Plate Hops
26 Calorie Row
26 Over Erg Burpee
Score = Reps 

FRIDAY

25 EMOM
1 – 15/12 Calorie Assault Bike
2 – 15 Slam Balls@35/20lbs
3 – 15/12 Calorie Ski Erg
4 – 15 Russian Swings@32/24kg
5 – 50 Double Unders

Monday
Main Class

Coaches Conditioning Challenge

“Cowler”

AMRAP 5
50 Wallball@9/6kg Buy In
12 Deadlifts@70/50kg
12 Burpees Over Bar
Score = Reps

Rest 5 minutes

AMRAP 5
35 Wallball@9/6kg Buy In
12 Deadlifts@90/60kg
12 Burpees Over Bar
Score = Reps

Rest 5 minutes

AMRAP 5
20 Wallball@9/6kg Buy In
12 Deadlifts@110/70kg
12 Burpees Over Bar
Score = Reps

Coaches Notes:
Deadlift Warm Up:
3 Rounds
10 Banded Good Mornings
10 Alt Lunges
10 Russian KB Swings
10 Alt Lunges

Tuesday
Main Class

A. Strength

E3MOM 3×15 Bench Press@60%

B. Conditioning

AMRAP 20
400m Run
30 Sit Ups
20 Press Ups
10 Pull Ups
Score = Reps

Coaches Notes:
Aiming at unbroken sets 0n all movements, resting in the transition time.

Wednesday
Main Class

A. Skill

Ring Muscle Up

B. Conditioning

15 EMOM
1 – 5 Snatch@50/60% of 1RM Snatch
2 – 50 Double Unders
3 – 5 Ring Muscle Ups

Thursday

Main Class

Conditioning

For Time
In Pairs
1 Round
1000m Row
100 Over Erg Burpees
50 Synchronised Air Squats
50 Pull Ups
1 Round
1000m Row
100 Over Erg Burpees
50 Synchronised Air Squats
50 Strict HSPUs
1 Round
1000m Row
100 Over Erg Burpees
50 Synchronised Air Squats
50 T2B
Score = Time 

Friday
Main Class

Conditioning

30 EMOM
1 – 5 Power Clean@60% of 1RM Power Clean
2 – 10 Over Bar Burpee
3 – 5 STOH@60% of 1RM Power Clean
4 – 10 Over Bar Burpee
5 – 10 Front Squats@60% of 1RM Power Clean
6 – 10 Over Bar Burpee

Coaches Notes:
Power Clean Warm Up:
2 Rounds
Empty Bar
5 – Below the knee Clean Grip Deadlifts
5 – Shrugs
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
(Rest 1 minute between rounds)

STOH Warm Up:
3 Rounds
Empty Bar
5 – Strict Press
5 – Push Press
5 – Push Jerk
(Rest 30 seconds between rounds)

Front Squat Warm Up:
2 Rounds
Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up
(Rest 30 seconds between rounds)

Saturday
Main Class

Conditioning

For Time:
In Pairs
42-36-30-24-18-12-6
Calorie Row
Wallballs@14/9kg
Pull Up
Over Box Jumps@24/20″
Score = Time

Coaches Notes:
Break up the sets from the start and keep moving 11/10/11/10 or 7/7/7/7/7/7 for example.

Sunday
Main Class

Barbell Class

Tuesday 7pm
Wednesday 10.30am

A. EMOM 20×1 Clean@85/90% of 1RM Clean

B. E3MOM 5×2 Clean Pull@110% of 1RM Clean

C. E3MOM 5×3 Front Squat@80%

Thursday 7pm

A. E3MOM 5×3 Hang Snatch@80%

B. E3MOM 5×3 Snatch Balance@Build up the weight with each set

C. E3MOM 5×3 Back Squat@80%

Conditioning Classes

MONDAY/TUESDAY

For Time:
EMOM 20
1 – 10 DB Push [email protected]/15kg + 10 Down Ups
2 – Rest
Score = Time

3 Rounds
10 Strict T2b
30 Sit Ups

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
10 Over Erg Burpee
10 Calorie Row
10 Wallballs@9/6kg
Score = Time

Coaches Notes:
P1completes all movements (30 reps) then tags P2who does the same.

FRIDAY

EMOM 30
1 – 15 Over Box Jumps@24/20″
2 – 15/12 Calorie Ski
3 – 15 DB [email protected]/15kg
4 – 15/12 Calorie Bike

Monday
Main Class

A. Strength

1 x Unbroken Set of ME Strict HSPUs

E3MOM 4×50% of Max set Strict HSPUs

or

E3MOM 5×5 DB/KB Seated Strict Press

B. Conditioning

For Time:
3 Rounds
400m Run
20 Push Press@50/35kg
10 Burpees Over Bar
Score = Time

Coaches Notes:
Strength:
Test max set then complete 50% of what you get ever 3 minutes for 4 rounds.

Tuesday
Main Class

A. Strength

E3MOM 5×3 Hang Squat Clean@70/80% of 1RM Hang Clean

B. Conditioning

For Time:
21-15-9
Hang Squat Clean@60/40kg
T2B
Score = Time

Coaches Notes:
Hang Clean Warm Up:
2 Rounds
Empty Bar
5 – Shrugs
5 – Hang Clean Pull
5 – Hang Muscle Clean
5 – Hang Power Clean
5 – Hang Deep Power Clean
5- Hang Clean
(Rest 1 minute between rounds)

Wednesday
Main Class

A. Skill

Bar Muscle Up

B. Conditioning

For Time:
21-18-15-12-9-6-3
Deadlift@100/70kg
Bar Muscle Ups
6-6-6-6-6-6
Score = Time

Coaches Notes:
Aim for unbroken sets, scale the BMU reps if needed or weight for the DL.

Thursday

A. Strength

E3MOM 5×1 Power Snatch + 2 Hang Power Snatch + 3 OHS@70/80% of 1RM Power Snatch

B. Conditioning

For Time:
4 Rounds
16 DB [email protected]/15kg Left Arm
32 Double Unders
16 DB [email protected]/15kg Right Arm
32 Double Unders
16 T2B
Score = Time 

Coaches Notes:
Power Snatch Warm Up:
3 Rounds
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pull
5 – Muscle Snatch
5 – Power Snatch
5 – Deep Power Snatch
(Rest 1 minute between rounds)

Friday
Main Class

European Championships 19.3

Saturday
Main Class

Conditioning

For Time:
In Pairs
24-21-18-15-12-9-6-3
Synchronised [email protected]/30kg
Synchronised Down Up
Pull Ups
Score = Time

Coaches Notes:
Thruster Warm Up:
3 Rounds
Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up
5 – Push Press
5 – Thrusters
(Rest 30 seconds between rounds)

Sunday
Main Class

A. Strength

E3MOM 5×4 Back Squat@75/80%

B. Conditioning

AMRAP 20
15 Over Box Jump@24/20″
15 Russian KB Swings@32/24kg
15 Wallballs@9/6kg
15 Goblet Lunge@32/24kg
Score = Reps

Coaches Notes:
Back Squat Warm Up:
10 soleus stretches each side with foot against wall
10 lunge stretches for the ankle each side
5-10 gentle knee rotations
5-10 reps of loading the ankle in a supported squat
Posterior hip stretch for 5 breaths
5-10 adductor stretches each side
5 reps 90/90 stretch each side
5 push up jumps into bottom of squat
5 toe touch to squat

Barbell Class

Tuesday 7pm
Wednesday 10.30am

A. E3MOM 5×1 Snatch + 1 Hang Snatch@80/85% of 1RM Snatch

B. E3MOM 5×3 Snatch High Pull@100% of 1RM Snatch

C. E3MOM 5×5 Back Squat@70/75%

Thursday 7pm

A. E3MOM 5×1 Clean + 1 Front Squat + 1 Jerk

B. E3MOM 5×2 Front Squat@90%

Conditioning Classes

MONDAY/TUESDAY
For Time:
21-15-9
Calorie Row
Over Erg Burpee
Score = Time 

Rest 6 minutes

For Time:
21-15-9
Calorie Assault Bike
Wallball@9/6kg
Score = Time 

Rest 6 minutes

For Time:
21-15-9
Calorie Ski
DB Push [email protected]/15kg
Score = Time 

WEDNESDAY/THURSDAY
For Time:
800m Run
70 Wallballs@9/6kg
600m Run
50 Wallballs@9/6kg
400m Run
30 Wallballs@9/6kg
200m Run
10 Wallballs@9/6kg
Score = For Time

FRIDAY
For Time:
In Pairs Perform:
60 Calorie Assault Bike (Break this up as needed)
10 Rounds (You go I go)
200m Row
10 Burpees
60 Calorie Assault Bike (Break this up as needed)
Score = For Time

Monday
Main Class

A. Strength

E3MOM 5×8 Hang Power Clean@70/80% of 1RM Hang Clean

B. Conditioning

For Time:
6 Rounds
12 DB Front Sqaut@30/22.5kg
12 T2B
Score = Reps

Coaches Notes:
Keep the bar close, stay over the bar, trying not to swing onto your heels but stay on mid foot when moving up from hang position to hip.

For the conditioning the aim is to go unbroken on the squats and the same on the rig if able with a small time to gather on the transition.

Tuesday
Main Class

A. Strength

Bench Press: 20 minutes to work up to a heavy single

B. Conditioning

A. For Time:
In Pairs
Complete 300 Calorie on Ski or Bike AFAP

B. For Reps:
Individual
Death by Down Up 🙂
Start at 10 reps add 1 rep every minute, if you get to minute 10 take a bonus minutes rest then go for your 20 reps.

Coaches Notes:
For conditioning part A. the calories can be broken up as you wish, would recommend if its a M/F pairing to slit 10/7.

For conditioning part B. Either push for the rep increase of keep to a set range foe 10 minutes.

Wednesday
Main Class

A. Strength

E3MOM 5×3 Hang Snatch@80% of 1RM Hang Snatch

Conditioning

AMRAP 12
20 Alt DB [email protected]/15kg
15 Air Squat
10 Over Box Jumps@30/24″
Score = Reps

Coaches Notes:
Hang Snatch Warm Up:
2 Rounds
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pull
5 – Hang Muscle Snatch
5 – Hang Power Snatch
5 – Deep Hang Power Snatch
5 – Hang Snatch
(Rest 1 minute between rounds)

Thursday

Conditioning

For Time:
10-1
Cal Row
Down Ups
T2B
Score = Time

Rest 5 minutes

For Time:
10-1
Cal Bike
Wallballs@14/9kg
Deadlifts@100/70kg
Score = Time

Rest 5 minutes

For Time:
10-1
Cal Ski
Goblet Step out Lunge@32/24kg
KB Swing@32/24kg
Score = Time

Coaches Notes:
These workout should be MAXIMUM EFFORT all movements unbroken and fast. That DL weight should not more that 50% of your 1RM.

Friday
Main Class

European Championships 19.2

Saturday
Main Class

Conditioning

5 Rounds
In Pairs
For Time:
10 Strict HSPU
20 Thrusters@70/50kg
30 Burpees Over Bar
40 Pull-ups
Score = Time

Coaches Notes:
Thruster Warm Up:
3 Rounds
Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up
5 – Push Press
5 – Thrusters
(Rest 30 seconds between rounds)

Sunday
Main Class

A. Strength

E3MOM 5×5 Deadlift@70/80%

B. Conditioning

For Time:
50-40-30-20-10
Russian KB Swings@32/24kg
Wallballs@9/6kg
Score = Time

Coaches Notes:
Deadlift Warm Up:
3 Rounds
10 Banded Good Mornings
10 Alt Lunges
10 Russian KB Swings
10 Alt Lunges

Barbell Class

Tuesday 7pm
Wednesday 10.30am

This will be fun 🙂

A. Work up to a heavy 3 rep Cluster

B. 10 EMOM 1 Hang Cluster@ weight reached in A.

C. E3MOM 5×5 Front Squat@75/80%

Thursday 7pm

A. “Isabel”

B. E3MOM 5×5 Back Squat@75/80%

Conditioning Classes

MONDAY/TUESDAY

For Time:
5 Rounds
400m Run
30 Alt DB [email protected]/15kg
20 Air Squats
10 Down Ups
Score = Time

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
10 Over Erg Burpee
10 Calorie Row
10 Wallballs@9/6kg
Score = Time

Coaches Notes:
P1 completes all movements (30 reps) then tags P2 who does the same.

FRIDAY

EMOM 30
1 – 15 Over Box Jumps@24/20″
2 – 15/12 Calorie Ski
3 – 15 DB [email protected]/15kg
4 – 15/12 Calorie Bike

Monday
Main Class

A. Strength

EMOM 18

1 – 5 Strict Press + 5 Push Press + 5 Push Jerk@70% of 1RM Strict Press
2 – 15 Front Squats@70% of 1RM Strict Press
3 – REST

B. Conditioning

AMRAP 7
12 Air Sqauts
8 Down Ups
6 Pull Ups
Score = Reps

Coaches Notes:

Tuesday
Main Class

A. Strength

E3MOM 4×8 Front Squat@70/75% of 1RM

B. Conditioning

For Time:
5 Rounds
10 Front Squat@60/40kg
10 Over Bar Burpee
Score = Time

Coaches Notes:
The front squat wants to be at a weight you can go unbroken and gives you enough in the legs to move through those burpees with little rest.

Front Squat Warm Up:
2 Rounds
Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up
(Rest 30 seconds between rounds)

Wednesday
Main Class

A. Skill

Bar Muscle Up

B. Conditioning

AMRAP 14
400m Run
15 STOH@50/35kg
10 Alt FR Lunge@50/35kg
5 Bar Muscle Up
Score = Time

Coaches Notes:
Going for unbroken sets on the barbell and rig, so pick a weight that you can move around efficiently.

Thursday
Main Class

A. Strength

E3MOM 5×2 Bench Press@90%

B. Skill

Pull Up

C. Conditioning

For Quality:
5 Rounds
10 Single Arm DB Strict [email protected]/15kg (Right Arm)
15 Press Ups
10 Single Arm DB Strict [email protected]/15kg (Left Arm)
15 Pull Ups

Coaches Notes:
The workout is for quality, you are going to get taken through technique on the pull-up, then try to hit as perfect a rep as possible. Press should be at a weight you can go unbroken and press ups at an unbroken rep range.

Friday
Main Class

European Championships Qualifier 1

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Saturday
Main Class

For Time:
5 Rounds
In Pairs
16 Pull-Ups (each)
20 Over Box Jumps@24/20″
14 Front Squat@90/60kg
20 Over Box Jumps@24/20″
12 T2B (each)
20 Over Box Jumps@24/20″
10 STOH@90/60kg
Score = Time

Coaches Notes:

STOH Warm Up:
3 Rounds
Empty Bar
5 – Strict Press
5 – Push Press
5 – Push Jerk
(Rest 1 minute between rounds)

Front Squat Warm Up:
3 Rounds
Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up
(Rest 30 seconds between round)

Sunday
Main Class

Barbell Class

Tuesday 7pm
Wednesday 10.30am

A. E2MOM 5×2 Snatch@80/85%

B. E3MOM 5×4 OHS@80%

C. E4MOM 4×2 Back Squat@85/90%

Thursday 7pm

A. “Grace”

B. E3MOM 5×5 Front Squat@75/80%

Conditioning Classes

MONDAY/TUESDAY

For Time:
50-40-30-20-10 sorry 🙂
Down Ups
Wallballs
DB Push Press
Sit Ups
Score = Time

WEDNESDAY/THURSDAY

In Pairs
5 Rounds
1000m Row
30 Synchronised Air Squats
30 Box Jumps@24/20″
30 Synchronised Lunges
Score = Time

FRIDAY

EMOM 30
1 – 16 Down Ups
2 – 16/12 Calorie Ski
3 – 16/12 Calorie Assault Bike
4 – 16 DB [email protected]/15kg
5 – Rest

Monday
Main Class

A. Strength

20 minutes to work up to a heavy Clean

Clean Warm Up:
3 Rounds
Empty Bar
5 – Clean Grip Deadlift
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
5 – Cleans
(Rest 30 seconds between rounds)

B. Conditioning

AMRAP 14
3 Squat Cleans@100/70kg
6 Bar Muscle Ups
9 Stict HSPUs
Score = Reps

Coaches Notes:
Aim to put 80% of what you get in part A. on the bar for the clean in part B.

Either TNG the Cleans if you’re a barbell ninja or quick singles. Go for unbroken sets or 3/3 on the BMU with a small transition time. Strict HSPU will probably be split up from the start 5/4 or 3/3/3 and used to gather your breathe and to not burn out your shoulders.

Tuesday
Main Class

A. Strength

E3MOM 5×5 Thruster@75/80%

Thruster Warm Up:
3 Rounds
Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up
5 – Push Press
5 – Thrusters
(Rest 30 seconds between rounds)

B. Conditioning

For Time:
10-1
Thrusters@50/35kg
Burpess Over Bar
Score = Time

Coaches Notes:
Aim for a weight you can go unbroken on the Thrusters, this wants to be a workout you’re moving the whole time trying to keep at a constant pace. With the burpees try setting a set speed if that slows stop, recoup and go again rather than doing them slowly. This will get you used to going at speed rather than setting into a slow pace, thus improving you ability to move fast under fatigue.

Wednesday
Main Class

Conditioning

For Time:
In Pairs
100 Hang Power Clean@50/35kg
100 Wallballs@9/6kg
100 Pull Ups
100 Press Ups (must touch chest and hips to floor)
100 Over Box Jumps@24/20″
100 T2b
Score = Time

Hang Power Clean Warm Up:
2 Rounds
Empty Bar
5 – Shrugs
5 – Hang Clean Pull
5 – Hang Muscle Clean
5 – Hang Power Clean
5 – Hang Deep Power Clean
(Rest 1 minute between rounds)

Coaches Notes:
Recommend splitting up the movement into smaller increments than you first think with quick transition as this will get pretty grippy if you have to hold on for too long. On the clean, keep that bar close on way up and down, staying over the bar and driving up through mid foot.

Thursday
Main Class

A. Strength

E3MOM 4×10 Back Squat@70/75% of 1RM Back Squat

B. Conditioning

EMOM 12
1 – 3 Hang Power Snatch +  3 OHS@60/70% of 1RM Snatch
2 – 50 Double Unders

Hang Snatch Warm Up:
2 Rounds
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pull
5 – Hang Muscle Snatch
5 – Hang Power Snatch
5 – Deep Hang Power Snatch
(Rest 1 minute between rounds)

Coaches Notes:
Work on staying over the bar in the Snatch and driving up through mid foot.

Friday
Main Class

Conditioning

AMRAP 8
250/200m Row
10 STOH@60/40kg
Score = Reps

Rest 5 minutes

AMRAP 8
20/15 Calorie Assault Bike
10 Power Clean@60/40kg
Score = Reps

Rest 5 minutes

AMRAP 8
20/15 Calorie Ski
10 Pull-Ups
Score = Reps

Coaches Notes:
Scale the reps to aim at completing each round in a 2 minute window.

If you don’t have a ski or assault bike sub out for a run instead of ab and double unders instead of ski doubling the reps on the skips.

Saturday
Main Class

RX
For Time:
In Pairs
150 Synchronised Air Squats
10 Synchronised Down Ups
100 DB Push [email protected]/15kg
10 Synchronised Down Ups
50 T2B
10 Synchronised Down Ups
25 Synchronised Alt DB [email protected]/15kg
10 Synchronised Down Ups
15 Deadlifts@140/90kg
10 Synchronised Down Ups
Score = Time

RX +
For Time:
In Pairs
300 Synchronised Air Squats
10 Synchronised Down Ups
200 DB Push [email protected]/15kg
10 Synchronised Down Ups
100 T2B
10 Synchronised Down Ups
50 Synchronised Alt DB [email protected]/15kg
10 Synchronised Down Ups
25 Deadlifts@140/90kg
10 Synchronised Down Ups
Score = Time

Coaches Notes:
Scaling
Volume accordingly from the RX and RX+.
Weight according to ability at the movements.

T2B – Strict Leg/Knee Raise

Sunday
Main Class

A. Strength

E3MOM 4X8 Bench Press@60/70%

B. Conditioning

Barbell Class

Tuesday 7pm
Wednesday 10.30am

A. 10 EMOM 3
Power Clean and Jerk@80% of 1RM
(Singles, not TNG, recommend hitting a rep every 20seconds)

B. E2MOM 5×4 Clean Pull@100%

C. E3MOM 5×3 Front Squat@80%

Thursday 7pm

A. E2MOM 5×1 Power Snatch + 1 Hang Power Snatch + 1 OHS@70/80% of 1RM Snatch

B. EMOM 10
2 Hang Power Snatch@60/70%

C. E3MOM 5×4 Back Squat@80%

Conditioning Classes

MONDAY/TUESDAY

5 Rounds
400m Run
12 DB Push [email protected]/15kg
8 Down Ups
12 Air Squats
8 Press Ups
12 DB Push [email protected]/15kg
8 Down Ups
12 Air Squats
8 Press Ups
Score = Time

WEDNESDAY/THURSDAY

EMOM 24
1 – 15/12 Calorie Assault Bike
2 – 15 DB Thrusters@15/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang Clean@15/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps

FRIDAY

AMRAP 30
In Pairs
20 Synchronised Plate GTOH@20/10kg
20 Synchronised Air Squat
20 Synchronised Down Ups
20 Synchronised Alt Lunges
20 Calorie Row (Split)
Score = Reps

Monday
Main Class

A. Strength

E3MOM 5×3 Hang Squat Clean@80/85%

B. Conditioning

For Time:
21-15-9
Hang Power Clean@60/40kg
Burpees Over Bar
T2B
400m Run after completing all the 21’s then 15’s and 9’s. 3 runs in total.
Score = Time

https://www.youtube.com/watch?v=YZUdVyVV3uI

Coaches Notes:
Aiming to go as unbroken as possible 21-15-9 using the run to relax your grip and shoulders.

Tuesday
Main Class

A. Strength

E3MOM 5×4 Strict Press@75/80% of 1RM

B. Conditioning

AMRAP 12
2,4,6,8,10,12,14….
Strict Hspu
Pistols (both legs = 1 rep)
Pull Up
Score = Reps

https://www.youtube.com/watch?v=PZlLHZ4Venw

Wednesday
Main Class

A. Strength

E3MOM 3×12 Front Squat@65/70% of 1RM Front Squat

Conditioning

AMRAP 22
In Pairs
P1 – 500/400m Row
P2 – 20 Wallballs@9/6kg + 15 Burpees + 1o Alt DB [email protected]/15kg
Score = Reps

Thursday
Main Class

A. Skill

Ring Muscle Up

Snatch Warm Up:

2 Rounds
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pull
5 – Muscle Snatch
5 – Power Snatch
5 – Deep Power Snatch
5 – Snatch
(Rest 1 minute between rounds)

B. Conditioning

For Time:
“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatch@60/40kg
Score = Time

Friday
Main Class

A. Strength

E3MOM 5×3 Bench Press@80/85%

Power Clean Warm Up:

2 Rounds
Empty Bar
5 – Below the knee Clean Grip Deadlifts
5 – Shrugs
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
(Rest 1 minute between rounds)

Conditioning

EMOM 20
1 – 6 Power Clean@60/70% of 1RM Power Clean
2 – 10 Strict Pull Ups
3 – 6 STOH@60/70% of 1RM Push Jerk
4 – 10 Strict Hspu
5 – Rest

Coaches Notes:
Scale the reps on the gymnastics to keep a constant rep range throughout the 4 Rounds.
1RM Push Jerk and Power Clean shouldn’t be too far apart so use the same weight.

Saturday
Main Class

A. Skill

Barbell Efficiency 

STOH
3 Rounds
5 – Strict Press
5 – Push Press
5 – Push Jerk
(Rest 1 minute between rounds)

Build up weight on the movement working on moving fluidly.

B. Conditioning

For Time:
In Pairs
5 Rounds
30 Over Box Burpee@24/20″
30 STOH@60/40kg
Score = Time

Sunday
Main Class

Barbell Class

Tuesday 7pm
Wednesday 10.30am

A. EMOM 10
3 Power Snatch@60/70%

B. E2MOM
4X3 Snatch High Pull@100%

C. E3MOM
4×5 Back Squat@80%

Thursday 7pm

A. EMOM 10
3 Power Clean@60/70%

B. EMOM 10
5 Push Jerk@60/70%

C. E3MOM
4×5 Front Squat@80%

Conditioning Classes

MONDAY/TUESDAY

In Pairs
For Time:
5000m Row
Every 1000m complete 20 Synchronised Down Ups + 20 Synchronised Air Squat  
Score = Time

WEDNESDAY/THURSDAY

For Time:
10 Rounds
In Pairs
I Go You Go
250/200m Row
20 Double DB Push [email protected]/15kg
20/14 Press Ups
Score = Time 

FRIDAY

10 Rounds
In a 4 minute window:
Run 400m + 10 Burpees

Monday
Main Class

A. Skill

Barbell Efficiency 

Hang Power Clean
2 Rounds
Empty Bar
5 – Shrugs
5 – Hang Clean Pull
5 – Hang Muscle Clean
5 – Hang Power Clean
5 – Hang Deep Power Clean
(Rest 1 minute between rounds)

STOH
5 – Strict Press
5 – Push Press
5 – Push Jerk
(Rest 1 minute between rounds)

Build up weight on both movement working on moving fluidly 

B. Conditioning

For Time:
30 Wallballls@9/6kg
30 Pull Ups
15 Hang Power Clean@80/55kg
15 STOH@80/55kg
15 Back Squat@80/55kg
30 Pull Ups
30 Wallballls@9/6kg
Score = Time

Tuesday
Main Class

A. Strength

E3MOM 6×4 Bench Press@75/80%

B. Conditioning

For Time:
30-20-10
DB Squat [email protected]/15kg
T2B
Burpees to 6″ Target
Score = Time

Wednesday
Main Class

Conditioning

For Time:
In Pairs
400m Run
50 Deadlifts@110/75kg
20 Over Box Jumps@24/20″
400m Run
40 Deadlift@120/80kg
20 Over Box Jumps@24/20″
400m Run
30 Deadlift@130/85kg
20 Over Box Jumps@24/20″
400m Run
20 Deadlifts@140/90kg
20 Over Box Jumps@24/20″
400m Run
10 Deadlifts@150/95kg
20 Over Box Jumps@24/20″
Score = Time

Deadlift Warm Up
3 Rounds
10 Banded Good Mornings
10 Alt Lunges
10 Russian KB Swings
10 Alt Lunges

Thursday
Main Class

A. Strength

E3MOM 3×15 Front Squat@60% of 1RM Front Squat

B. Conditioning

EMOM 12
1 – 6 Hang Power Clean +  6 STOH@40/50% of 1RM STOH
2 – 12 Over Bar Burpee

Friday
Main Class

Conditioning

42 Minute Running Clock
6 Rounds
A.
3 Minutes ME Calorie Row
1 Minute Rest
3 Minute
B.
“CINDY”
5 Pull Up
10 Pres s Up
15 Air Squat

Coaches Notes:
Alternate between A and B

Saturday
Main Class

Conditioning

AMRAP 30
In Pairs
P1 400m Run
P2 ME Burpees to 6″
Score = Burpees

Sunday
Main Class

A. Strength

E3MOM 5×5 Bench Press@75/80%

B. Conditioning

Barbell Class

Tuesday 7pm
Wednesday 10.30am

A. 10 EMOM 3
Power Clean and Jerk@80% of 1RM
(Singles, not TNG, recommend hitting a rep every 20seconds)

B. E2MOM 5×4 Clean Pull@100%

C. E3MOM 5×3 Front Squat@80%

Thursday 7pm

A. E2MOM 5×1 Power Snatch + 1 Hang Power Snatch + 1 OHS@70/80% of 1RM Snatch

B. EMOM 10
2 Hang Power Snatch@60/70%

C. E3MOM 5×4 Back Squat@80%

Conditioning Classes

MONDAY/TUESDAY

5 Rounds
400m Run
24 DB Push [email protected]/15kg
12 Down Ups
24 Air Squats
12 Press Ups
Score = Time

WEDNESDAY/THURSDAY

EMOM 24
1 – 15/12 Calorie Assault Bike
2 – 15 DB Thrusters@15/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang Clean@15/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps

FRIDAY

AMRAP 30
In Pairs
20 Synchronised Plate GTOH@20/10kg
20 Synchronised Air Squat
20 Synchronised Down Ups
20 Synchronised Alt Lunges
20 Calorie Row (Split)
Score = Reps