Blog

Affiliate Program 03/09/2018

Monday
Main Class

A. Strength

E3MOM 3×20 Front Squat@50% of 1RM Front Squat

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)

B. Conditioning

AMRAP 12
2,4,6,8,10,12,14,16………
DB Push [email protected]/15kg
Pull Ups
Press Ups on DB
Score = Reps

Coaches Notes:
DONT BE LAZY!
Lower Chest and thighs to the ground
Complete at full arm extension

Tuesday
Main Class

A. Strength

E3MOM 5×5 Strict Press@70/80% of 1RM

 

B. Conditioning

AMRAP 12
1,2,3,4,5,…..
Hang Clean@100/70kg
Wallballs@9/6kg
5,10,15,20,25…..
Score = Reps

Wednesday
Main Class

A. Skill

Bar Muscle Up

B. Conditioning

For Time:
5 Rounds
12 Thrusters@60/40kg
6 Bar Muscle Ups
12 Burpee Over Bar
Score = Time

Thruster Coaches Notes:
Shoulder width stance
Barbell rests on shoulders
Elbows slightly in front of body
Hips desend back and down
Lumbar curve maintained
Knees in line with toes
Elbows stay off knees
Hips and legs extend rapidly, then press
Heels down until hips and legs extend
Complete at full hip, knee and arm extension

Thursday
Main Class

A. Strength

E3MOM 5×5 Bench Press@75/80%

B. Conditioning

For Quality:
5 Rounds
10 Strict HSPU
10 V-Up
10 Strict Pull Up
10 Sit Ups
10 Press Ups

Friday
Main Class

A. Strength

E3MOM 5×3 Hang Snatch@70/80%

B. Conditioning

AMRAP 10
10 OHS@50/35kg
30 Double Unders
Score = Reps

Saturday
Main Class

A. Conditioning

For Time:
In Pairs
21-15-9
Wallballs@14/9kg
Pull Ups
Down Ups
15-12-9
Wallballs@14/9kg
C2b Pull Ups
Burpees
12-9-6
Wallballs@14/9kg
Bar Muscle Ups
Burpee Box Jump@24/20″
Score = Time

Coaches Notes:
P1 does 21 Pull-ups 21 Wallballs 21 Down Ups, P2 does 21 Pull-ups 21 Wallballs Down Ups, so on so forth.

B. Conditioning

3 attempts for max time double KB Farmers Hold
Rest 2 minutes between attempts
Score = Combined Time

Sunday
Main Class

A. Skill/Technique/Warm Up

Work up your weight on the clean and deadlift

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

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

“KING KONG”

For Time:
3 Rounds For Time
1 Deadlift 206/147kg
2 Ring Muscle-Ups
3 Squat Cleans 113/70kg
4 Strict Handstand Push Ups
Score = Time 

For Time:
3 Rounds For Time
1 Deadlift
6 Pull Ups
3 Squat Cleans
4 KB Strict Press
Score = Time
Froning = 2.36

Barbell Class

Tuesday 7pm
Wednesday 10.30am

A. E3MOM 5×3 Hang Snatch@80%

B. E2MOM 5×4 Snatch Pull@100% of A.

C. E3MOM 5×2 Back Squat@80%

 

Thursday 7pm

A. E2MOM 5×1 Power Clean + 1 Hang Power Clean + 1 Push Jerk@70/80% of 1RM Clean

B. EMOM 12 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk@50/60% 1RM Clean

C. E3MOM 5×3 Front Squat@80%

 

Conditioning Classes

MONDAY/TUESDAY

AMRAP 30
400m Run
30 Air Squats
20 Alt  Lunges
10 Burpees
Score = Reps 

 

WEDNESDAY/THURSDAY

AMRAP 30
P1 20 Wallballs@9/6kg
P2 20 Russian Swings@24/16kg
10 Synchronised Down Ups
P2 20 Wallballs@9/6kg
P1 20 Russian Swings@24/16kg
10 Synchronised Down Ups
Score = Reps

 

FRIDAY

For Time:
In Pairs
100 DB Thrusters@30/22.5kg
100 Burpees
100 Double Unders
100 Calorie Row
Score = Time

 

Affiliate Program 27/08/2018

Monday
Main Class

A. Strength

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

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)

B. Conditioning

RX+

For Time:
21-15-9
Hang Power Clean@80/60kg
Strict HSPU 
Score = Time

RX
21-15-9
Hang Power Clean@80/60kg
Standing Double KB Strict Press@24/16kg

Tuesday
Main Class

A. Strength

20 Minutes to work up to a heavy Front Squat

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)

B. Conditioning

For Time:
30-20-10
Double DB FR [email protected]/15kg
Down Up
T2B
Score = Time

Wednesday
Main Class

A. Strength

E3MOM 5×5 Bench Press@75/80%

B. Conditioning

RX+
For Time
:
5 Rounds
6 R Arm KB Snatch@32/24kg
6 Burpess
6 L Arm KB Snatch@32/24kg
6 Burpess
6 Bar Muscle Ups
Score = Time

RX
For Time
:
5 Rounds
6 R Arm KB Snatch@32/24kg
6 Burpess
6 L Arm KB Snatch@32/24kg
6 Burpess
6 Pull Ups
Score = Time

Coaches Notes:

Today the coaching emphasis is on KB Snatch, if you already have an efficient BMU you may RX+

Thursday
Main Class

A. Strength

E3MOM 5×5 OH Squat@70/80% of 1RM OHS

B. Conditioning

For Time:
In Pairs
1000m Row
100 Double Unders
100 Double DB Box Step [email protected]/15kg
800m Row
80 Double Unders
80 Double DB Box Step [email protected]/15kg
600m Row
60 Double Unders
60 Double DB Box Step [email protected]/15kg
400m Row
40 Double Unders
40Double DB Box Step [email protected]/15kg
200m Row
20 Double Unders
20 Double DB Box Step [email protected]/15kg
Score = Time

Friday
Main Class

A. Strength

E3MOM 4×8 Strict Press@60/70%

B. Conditioning

AMRAP 14
2,4,6,8,10……….
Alt Single Arm DB C&J@30/22.5kg
Pull Ups
Wallballs@9/6kg
Score = Reps

 

Saturday
Main Class

Conditioning

AMRAP 26
In Pairs
10 Thrusters@90/65kg
10 Box Jumps@24/20″
10 Burpees
20 Thrusters@80/60kg
20 Box Jumps@24/20″
20 Burpees
30 Thrusters@70/50kg
30 Box Jumps@24/20″
30 Burpees
40 Thrusters@60/40kg
40 Box Jumps@24/20″
40 Burpees
50 Thrusters@50/35kg
50 Box Jumps@24/20″
50 Burpees
Max Calorie Row in Remaining Time
Score = Reps

 

Truster 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

E4MOM 3×20 Deadlift@55%

B. Conditioning

For Time:
75 Russian KB Swings@32/24kg
75 Wallballs@9/6kg
25 T2B
50 Russian KB Swings@32/24kg
50 Wallballs@9/6kg
25 T2B
25 Russian KB Swings@32/24kg
25 Wallballs@9/6kg
25 T2B
Score = Time

Barbell Class

Tuesday/Thursday 7pm

A. Work up to a technical Heavy Snatch

 

B. E2MOM 5×3 Snatch Pull@100% of A.

 

C. E3MOM 5×2 Back Squat@80%

 

Wednesday 10.30am

A. E2MOM 5×1 Clean + 1 Hang Clean@80% of 1RM Clean

 

B. EMOM 6 3xCleans@70% of 1RM Clean

 

C. E2MOM 5×5 Clean Deadlift@100/110%

 

Conditioning Classes

MONDAY/TUESDAY

AMRAP 30
400m Run
40 Down Ups
40 Wallballs@9/6kg
400m Run
40 Alt Jumping Lunge
40 Russian KB Swings@24/16kg
Score = Reps 

 

WEDNESDAY/THURSDAY

For Time:
200 DB [email protected]/15kg
Every time you drop or stop complete 20 Sit-Ups
(Touch mat behind head and mat IN FRONT of feet, NOT JUST FEET!)
Score = Time

 

FRIDAY

AMRAP 28
In Pairs
100 Calorie Row
10 Synchronised Down ups
100 Calorie Assault Bike or Ski
10 Synchronised Down ups
100 Synchronised Air squats
10 Synchronised Down ups
Score = Reps 

Affiliate Program 20/08/2018

Monday
Main Class

A. Strength

E3MOM 4×6 Bench Press@75%

B. Conditioning

For Time:
21 DB [email protected]/15kg
12 Burpees
18 DB [email protected]/15kg
12 Burpees
15 DB [email protected]/15kg
12 Burpees
12 DB [email protected]/15kg
12 Burpees
9 DB [email protected]/15kg
12 Burpees
6 DB [email protected]/15kg
12 Burpees
3 DB [email protected]/15kg
Score = Time

 

Coaches Notes:

  • Shoulder width stance
  • Dumbbells rest on shoulders
  • Elbows slightly in front of body
  • Hips descend back and down
  • Lumbar curve maintained
  • Knees in line with toes
  • Elbows stay off of knees
  • Hips and legs extend rapidly, then press
  • Heels down until hips and legs extend
  • Dumbbells move over the middle of the foot
  • Complete at full hip, knee and arm extension

 

Tuesday
Main Class

A. Weightlifting

E3MOM 5×3 Power Clean@80/85% of 1RM Power Clean

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)

B. Conditioning

For Time:
15 Power Clean@50/35kg
15 T2B
12 Power Clean@60/40kg
12 T2B
9 Power Clean@70/50kg
9 T2B
6 Power Clean@80/60kg
6 T2B
3  Power Clean@90/65kg
3 T2B
Score = Time

Wednesday
Main Class

A. Strength

3 Sets ME Bar Dips
Rest 2 minutes between attempts
Score = Overall Reps

Coaches Notes:

  • Full grip on bar
  • Start with arms extended and push down into the bar
  • Chest drops forward as elbows move back
  • Shoulders descend lower than elbows
  • Elbows stay close to body

B. Conditioning

For Time:
5 Rounds
6 Double KB STOH@32/24kg
12 Pull Ups
24 Alt Pistols
Score = Time

Thursday
Main Class

A. Strength

E3MOM 5×5 Split Jerk@70/75% of 1RM Split Jerk

Coaches Notes:

  • Hip width stance
  • Hands just outside shoulders
  • Elbows slightly outside of shoulders
  • Full grip on bar
  • Torso dips straight down
  • Hips and legs extend rapidly, then press under
  • Receive the bar in a split position
  • Heels stay down until hips and legs extend
  • Bring feel together, one foot at a time
  • Complete when both feet are together with full hip, knee, and arm extension

B. Conditioning

AMRAP 24
In Pairs
400m Run (Together)
30 KB Swings@24/16kg (Split)
400m Row (Split)
30 Synchronised BW Lunges (Together)
Score = Reps

Friday
Main Class

A. Strength

E3MOM 5×2 Front Squat@85/90%

Coaches Notes:
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)

B. Conditioning

3 Minutes ME Front Squat @60/40kg
1 Minute Rest
3 Minutes ME Burpees Over Bar
1 Minute Rest
3 Minutes ME STOH @60/40kg
1 Minute Rest
3 Minutes ME Burpees Over Bar
1 Minute Rest
3 Minutes ME Front Squat @60/40kg
Score = Total Reps

 

Saturday
Main Class

Conditioning

For Time:
In Pairs
15-12-10-8-6-4-2
Strict HSPU
Over Bar Burpee
Hang Power Clean @60/42.5kg
Wallballs @9/6kg
Calorie Row
Score = Time

Coaches Notes:
P1 does full round of 15, P2 does full round of 15, so on so forth.

Sunday
Main Class

E3MOM 5×3 Hang Snatch@75/80% of 1RM Snatch

Coaches Notes:
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)

B. Conditioning

For Time:
Alt DB Power [email protected]/15kg
10-10-10-10-10-10-10-10
20-30-40-50-50-40-30-20
Double Unders
Score = Time

Barbell Class

Tuesday/Thursday

A. Work up to a heavy Clean

 

B. 5X3 TNG Clean@75/85% of 1RM Clean
Rest 3 minutes between sets

 

C.E3MOM 5×5 Front Squat @70/80%
Rest 3 minutes between sets

 

Wednesday

A. Muscle Snatch 5×5 @Build up weight
Rest 2 minutes between sets

B. Hang Power Snatch 5×3 @70%
Rest 2 minutes between sets

C. Snatch Pulls 5×2@100% of 1RM Snatch
Rest 2 minutes between sets

Conditioning Classes

MONDAY/TUESDAY

AMRAP 30
400m Run
50 Wallballs @9/6kg
400m Run
50 Plate GTOH @25/15kg
400m Run
25 Wallballs @9/6kg
400m Run
25 Plate GTOH @25/15kg
Score = Reps 

 

WEDNESDAY/THURSDAY

AMRAP 24
6 Single R arm DB [email protected]/15kg
6 Burpees
6 Single L arm DB [email protected]/15kg
6 Burpees
6 OH Single R arm R leg DB [email protected]/15kg
6 Burpees
6 OH Single L arm L leg DB [email protected]/15kg
6 Burpees
Score = Reps

 

FRIDAY

For Time:
5 Rounds
20 Air Squats
10 Press Ups
30 Double Unders
20 Alt Lunges
10 Strict Pull Ups
30 Double Unders Score = Time

Affiliate Program 13/08/2018

Monday
Main Class

A. Strength

E3MOM 5×3 Front Squat@80/85%

B. Conditioning

For Time:
21 Hang Squat Clean@60/40kg
400m Run
15 Hang Squat Clean@60/40kg
400m Run
9 Hang Squat Clean@60/40kg
400m Run
6 Hang Squat Clean@60/40kg
400m Run
3 Hang Squat Clean@60/40kg
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 – Deep Hang Power Clean
(Rest 1 minute between rounds)

Tuesday
Main Class

A. Strength

20 Minutes to work up to a 1RM Strict Press

B. Conditioning

For Time:
50-40-30-20-10
DB [email protected]/15kg
Over DB Burpees
Score = Time

Competitors Class

Session 5

A. Weightlifting

E2MOM 6×1 Clean@90%

B. Weightlifting

12 EMOM 3 Cleans@70/75%

C. Strength

E3MOM 5×2 Front Squat@90%

Wednesday
Main Class

A. Strength

E3MOM 4×8 Bench Press@70/75%

B. Conditioning

For Time:
In Pairs
800m Run 
100 Synchronised Wallballs@9/6kg
100 Synchronised BW Lunges
600m Run
50 Synchronised Wallballs@9/6kg
50 Synchronised BW Lunges
400m Run
25 Synchronised Wallballs@9/6kg
25 Synchronised BW Lunges
Score = Time

Thursday
Main Class

Conditioning

For Time:
5 Rounds
6 Strict HSPU
9 Power Clean@60/40kg
12 T2B
50 Double Unders
Score = Time

Coaches Notes:
There’s only a conditioning piece today so the coach has time to go through the more technical movements within the workout. Move well, get strong the right way!

Friday
Main Class

A. Strength

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

 

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.

B. Conditioning

For Time:
“Fran”
21-15-9
[email protected]/30kg
Pull Ups
Score = Time

This is Rich Froning doing “Fran” at the CrossFit Games in 2012. His time was 2.59. This wouldn’t have placed him in the top 70 at last years European Championships Finals, goes to show how fast those benchmark move each year.  The top time at champs was 2.06. 

Saturday
Main Class

Conditioning

For Time:
In Pairs
1000m Row
100 DB Push [email protected]/15kg
20 Synchronised Down Ups
800m Row
80 DB Push [email protected]/15kg
20 Synchronised Down Ups
600m Row
60 DB Push [email protected]/15kg
20 Synchronised Down Ups
400m row
40 DB Push [email protected]/15kg
20 Synchronised Down Ups
200m Row
20 DB Push [email protected]/15kg
20 Synchronised Down Ups
100m Row
10 DB Push [email protected]/15kg
Score = Time

Sunday
Main Class

A. Strength

E4MOM 3×20 Deadlift@50%

B. Conditioning

For Time:
3 Rounds
400m Run
12 C2B Pull ups
24 KB Swings@24/16kg
Score = Time

Conditioning Classes

MONDAY/TUESDAY

AMRAP 26
20 Air Squat
10 Down Ups
20 Alt Forward Lunge
10 Burpees
20 Alt Reverse Lunge
10 Press Ups
Score = Reps

WEDNESDAY/THURSDAY

8 Rounds
In a 2 minute window 
250/200m Row
12 Over Erg Burpee

Rest 8 minutes

8 Rounds
In a 2 minute window 
15/12 Calorie Ski/Bike
15 Over Box Jump@24/20″


FRIDAY

AMRAP 30
In Pairs
1000m Row
100 Wallballs@9/6kg
800m Row
80 Wallballs@9/6kg
600m Row
60 Wallballs@9/6kg
400m Row
40 Wallballs@9/6kg
200m Row
20 Wallballs@9/6kg
Score = Reps

Affiliate Program 06/08/2018

Monday
Main Class

A. Strength

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

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.

Tuesday
Main Class

A. Weightlifting

E3MOM 5×1 Clean + 1 Hang Clean@80/90%

 

B. Conditioning

AMRAP 12
6 Squat Cleans@60/40kg
6 Hang Squat Cleans@60/40kg
6 Over Bar Burpee
12 T2B
Score = Reps

Competitors Class

Session 4

A. Weightlifting

E3MOM 5×1 Clean@90%

B. Weightlifting

10 EMOM 2 Cleans@70/75%

C. Strength

E3MOM 5×3 Front Squat@80/85%

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

For Time:
10 Rounds
7 [email protected]/30kg
7 Pull Ups
7 Burpees 
Score = Time

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

Sunday
Main Class

A. Weightlifting

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

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

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

Conditioning Classes

MONDAY/TUESDAY

8 Rounds
In a 4 Minute Window complete:
400m Run
12 Burpees
6 DB Hang Clean & Press Right [email protected]/15kg
6 DB Hang Clean & Press Left [email protected]/15kg


WEDNESDAY/THURSDAY

EMOM 30
1 – 20 Wallballs@9/6kg
2 – 20/15 Calorie Row
3 – Rest
4 – 20 Over Box Jumps@24/20″
5 – 20/15 Calorie Bike or Ski
6 – Rest


FRIDAY

5 Rounds
In a 6 Minute Window complete:
1000/800m Row
In the remaining time ME DB [email protected]/15kg
(3 minute rest between rounds)

Affiliate Program 30/07/2018

Monday
Main Class

A. Strength

E3MOM 5×2 Strict Press@90%

B. Conditioning

For Time:
100 STOH@60/40kg
Every time you stop or drop 15/10 Press Ups
Score = Time

Warm Up Focus:
Shoulders are our primary focus, pass throughs, scapular push and pulls.

Tuesday
Main Class

A. Strength

E3MOM 5×4 Front Squat@80%

Warm Up Focus:
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)

B. Conditioning

For Time:
5 Rounds
3 Bar Muscle Ups
6 Hang Squat Clean@70/50kg
12 Burpee Over Bar
24 Double Unders
Score = Time

Competitors Class

Session 3

A. Weightlifting

E3MOM 5×1 Clean + 1 Hang Clean@80/90%

B. Weightlifting

10 EMOM 1 Clean@80/90%

C. Strength

E3MOM 5×3 Front Squat@80%

Wednesday
Main Class

Conditioning

For Time
In Pairs
1000m Row (Split)
100 Double Unders (Both Simultaneously)
1000m Run (Both Together)
800m Row (Split)
80 Double Unders (Both Simultaneously)
800m Run (Both Together)
600m Row (Split)
60 Double Unders (Both Simultaneously)
600m Run (Both Together)
400m Row (Split)
40 Double Unders (Both Simultaneously)
400 Run (Both Together)
200m Row (Split)
20 Double Unders (Both Simultaneously)
200 Run (Both Together)
Score = Time

Thursday
Main Class

A. Strength

E3MOM 4×12 Bench Press@65/70%

B. Conditioning

25 EMOM
1 – 20 Sit Ups
2 – 10/7 Strict Pull Ups
3 – 10 Strict T2B
4 – 20/14 Press Ups
5 – Rest

Friday

Main Class

A. Strength

20 Minutes to work up to a 1RM Deadlift

 

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

B. Weightlifting

EMOM 15
2 Power Clean
2 Strict Press
2 Push Press
2 Back Squat
2 Push Jerk

Aim to use 70/75% of your 1RM Strict Press

Saturday

Main Class

Conditioning

For Time
In Pairs
3 Rounds
60 Calorie Row
60 Pull Ups
3 Rounds
400m Run
40 DB Push Press
3 Rounds
20 Synconised Down Ups
20 T2B
Score = Time

Sunday
Main Class

A. Strength

E3MOM 5×3 Back Squat@70/80% with a 3 seconds pause at the bottom

B. Conditioning

AMRAP 14
10 Power [email protected]/30kg
10 Burpees Over Bar
40 Double Unders
Score = Reps 

Warm Up Focus:
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)

MONDAY/TUESDAY

EMOM 30
1 – 15/12 Calorie Assault Bike
2 – 15/12 Calorie Ski Erg
3 – 15/12 Calorie Row


WEDNESDAY/THURSDAY

AMRAP 24
20 Synchronised Burpees
20 Synchronised Single Arm DB [email protected]/15kg (all performed on right arm)
20 Synchronised Burpees
20 Synchronised Single Arm DB [email protected]/15kg (all performed on left arm)
20 Synchronised Air Squats
20 Synchronised Single Arm DB C&[email protected]/15kg (all performed on right arm)
20 Synchronised Air Squats
20 Synchronised Single Arm DB C&[email protected]/15kg (all performed on left arm)
Score = Reps


FRIDAY

AMRAP 40
In Pairs
1 Mile Run
1500m Row
200 Calorie Bike/Ski
150 Wallballs@9/6kg
100 Burpees
Score = Reps

Affiliate Program 23/07/2018

Monday
Main Class

A. Strength

E3MOM 3×15 Bench Press@60%

B. Conditioning

AMRAP 20
400m Run
20 DB Push [email protected]/15kg
10 Over DB Burpee
Score = Reps

Warm Up Focus
Ramp up on Bench Press

Set # Reps Load Rest Tempo
1 100% 50% Short Explosive
2 80% 60% Short Explosive
3 60% 70% Moderate Moderate
4 40% 80% Moderate Moderate
5 20% 90% Prescribed Moderate
6 5-10% 110% Prescribed Explosive

 

Tuesday
Main Class

A. Strength

E3MOM 5×5 Front Squat@75/80%

B. Conditioning

For Time:
30 Power Cleans@60/40kg
100 Double Unders
20 Power Cleans@60/40kg
75 Double Unders
10 Power Cleans@60/40kg
50 Double Unders
5 Power Cleans@60/40kg
Score = Time

 

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)

Competitors Class

Session 2

A. Weightlifting

E3MOM 5×1 Clean Pull + 1 Clean + 1 Hang Clean@80/90%

B. Strength

E3MOM 5×5 Front Squat@60/70% with a pause, pulse at the bottom

C. Strength

E3MOM 5×3 Clean Pull@100%

Purpose of the Clean Pull:

The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean. The clean pull can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the clean.

Wednesday
Main Class

Conditioning

For Time:
In Pairs
I Go You Go
20 Rounds
6 DB [email protected]/15kg
12 Calorie Row
6 Syncronised Burpees
Score = Time

Coaches Notes:
At the same time person one does 6 DB Clusters person two completes 12 Calories on the Row, when they have both finished they perform 6 Synchronised Burpees then change movements. Workouts finishes when 20 rounds total have been completed in the pair.

Thursday
Main Class

A. Strength

E3MOM 5×3 Strict Press@85%

B. Conditioning

Running Clock
AMRAP 8

10 T2B
12 Press Ups
24 Wallballs@14/9kg
AMRAP 8
10 Pullups
12 Alt Lunges
24 Air Squats
Score = Total

Friday

Main Class

A. Weightifting 

E3MOM 5×3 Hang Power Snatch@75/80%

B. Conditioning

For Time:
50-50-50-50
Double Unders
30-20-10
DB Squat [email protected]/15kg
Score = Time

Coaches Notes:
DB Snatch to be performed 5 each arm then change.

1-Arm Dumbbell Squat Snatch Set-up:

Set feet at shoulder width.
Weight in heels.
Dumbbell between feet.
Active arm straight with shoulders over dumbbell.
Hold opposing arm back for counter-balance.

Execution:
Deadlift dumbbell, rapidly extending the hips, knees, and ankles.
Shrug shoulder and then pull elbow high.
Sit back to your heels as knees bend.
Track knees over your feet.
Hip crease to below knee height.
Receive dumbbell with arm locked out.
Stand up to complete rep.

Saturday

Main Class

Conditioning

For Time:
In Pairs
100 Over Bar Burpess
100 Pull Up
100 Alt Synchronised Lunges
100 STOH@60/40kg
100 Synchronised Air Squats
100 Power Clean@60/40kg
100 Over Bar Burpess
Score = Time

Sunday
Main Class

AMRAP 10
21-15-9
Calorie Ski Erg
T2B
Score = Reps

Rest 5 Minutes

AMRAP 10
21-15-9
Calorie Assault Bike
Wallballs@9/6kg
Score = Reps

Rest 5 Minutes

AMRAP 10
21-15-9
Calorie Row
Over Erg Burpee
Score = Reps

Conditioning

MONDAY/TUESDAY

20 EMOM
1 – 20/15 Calorie Assault Bike or Ski Erg
2 – 10-1 Burpee Over Box

Rest 10 minutes

20 EMOM
1 – 20/15 Calorie Row or Run 200m
2 – 10-1 Wallballs@14/9kg

 

WEDNESDAY/THURSDAY

For Time:
In Pairs
100/75 Calorie Row
100 DB [email protected]/15kg
80 Over Erg Burpee
80 Alt DB [email protected]/15kg
60 Syncronised Sit Ups
60 [email protected]/15kg
40 Calorie Row
40 Alt DB [email protected]/15kg
20 Over Erg Burpee
20 [email protected]/15kg
Score = Time

Coaches Notes:
Sit Ups – Touching in front of feet at the same time.


FRIDAY

EMOM 30
1 – 16 Down Ups
2 – 16/12 Calorie Ski
3 – 16/12 Calorie Assault Bike
4 – 16 Box Jumps@24/20″
5 – Rest

Affiliate Program 16/07/2018

Monday

A. Strength

E3MOM 5×5 Back Squat@70/80% no more!!!

 

B. Conditioning

AMRAP 14
24 Double Unders
12 Deadlifts@50/35kg
9 Hang Power Clean@50/35kg
6 Push Jerk@50/35kg
Score = Time

Tuesday

A. Strength

E3MOM 3×20 Bench Press@50%

B. Conditioning

 

 

Wednesday
Main Class

Conditioning

For Time:
In Pairs
3 Rounds
1000m Row
52 Synchronised Goblet Squats@24/16kg
26 Synchronised Burpees
800m Row
26 Synchronised Goblet Squats@24/16kg
13 Synchronised Burpees
Score = Time

Thursday

Main Class

A. Strength

E3MOM 6×4 Strict Press@80%

B. Conditioning

For Time:
30-20-10
DB Push [email protected]/15kg
Pull Up
Press Up
Score = Time

 

 

Friday

 

 

For Time:
3 Rounds
10 Strict HSPU
20 Over Bar Burpee
30 [email protected]/30kg
Score = Time

Main Class

A. Strength

E3MOM 4×6 Front Squat@70/75%

B. Conditioning

For Time:
21-15-9
DB Push Press@30/22.5kg
Over DB Burpee
T2B
Score = Time

Warm Up Focus
1. Pulsing Pigeon Stretch

2. Internal Squat Rotation

3. Frog Stretch

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

A. Strength

10 Minutes to Build to a 3 Rep Max (from floor) Thruster

Bar taken from floor for 1st rep Starting on 0:00 with an empty barbell

B. Conditioning

EMOM 30
1 – 12/10 Cal Assault Bike
2 – 14/12 Cal Ski
3 – 16/14 Cal Row

Sunday
Main Class

A. Weightlifting

E2MOM 5×3 Hang Squat Clean@70% of 1RM Clean

B. Conditioning

For Time:
3 Rounds
10 Hang Power Clean@60/40kg
20 Wallballs@9/6kg
30 Double Unders
Score = Time

Conditioning

MONDAY/TUESDAY

AMRAP 26
75 Wallballs@9/6kg
50 Burpees
75 Double Unders
50 KB Swings@24/16kg
Score = Reps 

Conditioning

WEDNESDAY/THURSDAY

For Time:
In Pairs
10 Rounds
12 DB GTOH@30/22.5kg
14 Over DB Burpee
16 Press Ups
250/200m Row 
Score = Time

 

FRIDAY

For Time:
In Pairs Complete the following:
5k Row
*At the same time complete:
21-18-15-12-9-6-3
DB [email protected]/15
Over DB Burpees
DB Goblet Squats@32/24kg
Score = Time 

 

Affiliate Program 09/07/2018

Monday
Main Class

A. Strength

20 minutes to work up to a heavy Bench Press

B. Conditioning

For Time:
5 Rounds
12 Strict Pull-Ups
24 Press Ups
12 Strict [email protected]/30kg
24 Sit Ups
Score = Time

 

Session Focus
Todays focus is to work on that strict strength that is so important when building a strong foundation and maintaining training longevity. The 5 Rounds are for quality not speed, moving with purpose but care.

Warm Up Focus
Lets make shoulders and our primary focus, pass throughs, scapular push and pulls. 

Tuesday
Main Class

A. Weightlifting

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

B. Conditioning

For Time:
5 Rounds
10 DB Hang Power Snatch Left [email protected]/15kg
10 DB Hang Power Snatch Right [email protected]/15kg
400m Run
Score = Time

 

Session Focus
Power Snatch. Bar path. Keeping the bar close and using your legs to drive the bar up rather than out.

Warm Up Focus
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)

Competitors Class

Work up to a heavy Snatch

Playing around with DB Snatch variations
Power Snatch
Hang Power Snatch
Snatch

Wednesday
Main Class

A. Strength

E3MOM 4×8 Front Squat@70%

B. Strength

E3MOM 3×20 Alt Step out KB Lunge@24/16kg in each hand

C. Conditioning

AMRAP 6
2,4,6,8,10,12……
DB [email protected]/15kg
Over DB Burpee
Score = Reps

 

Warm Up Focus
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)

Thursday
Main Class

A. Strength

E3MOM 5×5 Strict Press@75%

B. Conditioning

30 AMRAP
In Teams of 3
Waterfall Style
20/14 Calorie Row
20 Down Ups
20 Air Squats
(1 minute rest after everyone finishes thew squats)

Coaches Notes
Person one start on the row when they finish person two starst the row and person one moves on to the down ups.

Friday
Main Class

A. Strength

E3MOM 5×3 Deadlift@85%

B. Conditioning

For Time:
30-20-10
Deadlift@100/70kg
Box Jumps@30/24″
Score = Time

 

Session Focus:
Deadlift weight should be a weight you could do 3o unbroken reps fresh.

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

Saturday
Main Class

Conditioning

For Time:
In Pairs
90 Calorie Row
80 Wallballs@14/9kg
70 T2B
60 DB [email protected]/15kg
50 Synchronised Burpees
400m Run
30 Pull Ups
20 Strict HSPUs
10 Bar Muscle Ups
Score = Time

Sunday
Main Class

Weightlifting

32 EMOM
1 – 8 Power Clean
2 – 12 Front Squat
3 – 8 Push Jerk
4 – Rest

Warm Up Focus
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

MONDAY/TUESDAY

AMRAP 24
200 Double Unders
150 Wallballs@9/6kg
100 Down Ups onto plate
50 Plate GTOH@25/15kg
Score = Reps

WEDNESDAY/THURSDAY

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

FRIDAY

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

 

 

 

Affiliate Program 02/07/2018

Monday
Main Class

A. Strength

E3MOM 4×10 Front Squat@65/70%

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)

B. Conditioning

For Time:
3 Rounds
10 Squat Clean@80/60kg
10 Strict HSPU
50 Double Unders
Score = Time

Tuesday
Main Class

A. Strength

E3MOM 5×2 Bench Press@90%

B. Conditioning

AMRAP 24
400m Run
20 Push [email protected]/30kg
20 Over Bar Burpee
20 Back [email protected]/30kg
Score = Reps

Competitors Class

Snatch

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

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

A.
5×2 Snatch@80%
Rest 30/60 seconds

B.
E3MOM
5×5 Snach Grip Strict Press

Wednesday
Main Class

A. Weightlifting

E3MOM 5×3 Power Clean@85% of 1RM Power Clean

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)

3 Rounds for max reps:
1:00 [email protected]/30kg
1:00 Power [email protected]/30kg
1:00 Box Jump Overs@24/20″
1:00 Pull Ups
1:00 Calorie Bike
1 Minute Rest Between Rounds
Score = Reps 

Coaches Notes:
Can you break 300 reps?

Thursday
Main Class

Conditioning

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

Coaches Notes:
Pick a number of calories that can be maintained for the full EMOM!

Friday
Main Class

A. Strength

E3MOM 5×6 Back Squat@70%

B. Conditioning

AMRAP 26
In Pairs
Relay
15/12 Calorie Assault Bike
15 Down Ups
15 DB Thrusters@15/10kg
Score = Reps

Coaches Notes:
All 3 exercises must be completed before the tag!

Saturday
Main Class

A. Strength

E3MOM 5×5 Strict Press@75%

B. Conditioning

For Time:
5 Rounds
10 Double KB Clean@24/16kg
10 Pull Ups
10 Double KB Push Press@24/16kg
10 Press Ups
Score = Time

Sunday
Main Class

For Time:
4 Rounds
20/15 Calorie Row
10 Deadlifts@120/70kg
Rest 1 minute after each round

Rest 5 minutes

For Time:
4 Rounds
20/15 Calorie Assault Bike
10 Front Squats from floor@80/60kg
Rest 1 minute after each round

Rest 5 minutes

For Time:
4 Rounds
20/15 Calorie Ski Erg
10 Front Rack Lunge from floor@60/40kg
Rest 1 minute after each round

Conditioning

MONDAY/TUESDAY

For Time:
300m Run
20 Burpees
300m Run
19 Burpees
300m Run
18 Burpees
etc, etc, etc. Until…
300m Run
1 Burpees
Score = Time 

Coaches Notes:
50 Minute time cap.
If you have a vest@20/14lbs put it on!

WEDNESDAY/THURSDAY

AMRAP 36
You Go I Go Have to complete the whole round before your partner goes, must tag!
4 Rounds (each)
250/200m Row
20 Wallballs@9/6kg
3 Rounds (each)
250/200m Row
20 Over Erg Burpee
2 Rounds (each)
250/200m Row
20 American KB Swings@24/16kg
Score = Reps

Coaches Notes:
Have to complete the whole round before your partner goes, must tag!

FRIDAY

AMRAP 30
20/15 Calorie Row
20 Alt Jumping Lunges
40 Double Unders
20 Air Squats
20 Down Ups
40 Double Unders
20 Plate GTOH@20/10kg
20 Slam Balls@35/20lbs
Score = Reps