Monday

20 minutes to work up to a heavy OHS from the floor or practise the movement from rack.

 

“15.2”

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats@43/30kg

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats@43/30kg

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats@43/30kg

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Tuesday

A.1

10 EMOM

5 Cleans@60/70% of 1RM Clean

 

A.2

10 EMOM

5 Push Press@80% 1RM Push Press

 

A.3

Front Squat 5X4@80%

(Rest 2minutes between sets)

Wednesday

For Time:

50 Calorie Row

40 DB [email protected]/15kg

30 T2B

20 Strict HSPU’s

10 Ring Muscle-ups

Score = Time

Thursday

32 EMOM:

1 – 10 Calorie Assault Bike

2 – 12 Burpees

3 – 14 Alt DB [email protected]/15kg

4 – 16 Wallballs@9/6kg

Friday

Strict Press 5X5@80%

(Rest 2minutes between sets)

 

5 Rounds For Quality:

30 Sit-ups

20 Press-ups

10 Chin-ups

5 DB Strict Press

(Single arm, 5 on each)

Saturday

5 Rounds For Time In Pairs:

20 Thrusters@60/40kg

20 Pull-Ups

10 Synchronised Down-ups

20 Power Clean@60/40kg

20 Calorie Row

Score = Time

Extra Conditioning

Session 1 

For Time: 

75 Wallballs@9/6kg

50 Burpees

25 Box Jumps@24/20″

 

Score = Time 

 

Session 2 

20 AMRAP 

15 Calorie Assault Bike

20 Slamballs@30/20lbs

30 DUs

40 Thrusters@20/15kg

Score = Reps 

 

Session 3 

16 EMOM 

1 – 8 Strict HSPUs

2 – 12 KB Deadlift@32/24kg

 

Monday

10 AMRAP

21 – 15 – 9

[email protected]/30kg

Pull-Ups

 

Rest 10 minutes 

 

10 AMRAP

12 DB Power [email protected]/15kg

12 Burpees

12 Wallballs@9/6kg

Tuesday

A.1

Work up to a heavy

Keeping hold of the bar!

2 Power Snatch + 2 Hang Power Snatch

 

A.2

12 EMOM

1 – 1 Power Snatch +1 Hang Power Snatch

2 – 45 seconds ME Double Unders

 

A.3

After Class Extra:

Back Squat 6X2@80%

(Rest 2minutes between sets)

Wednesday

21 – 15 – 9

Front Squats@100/70kg

T2B

 

Rest 10 minutes 

 

21 – 15 – 9

Deadlift@100/70kg

Strict HSPU

Thursday

5 Rounds

8 Bench Press@70%

20/12 Press-up

(Rest 90seconds between rounds)

 

For quality, move with purpose, focus on transitioining that barbell with finesse!

10-1

Hang  Power Clean

STOH

Back Squat

 

After Class Extra:

3 Rounds

12 T2B

20 Sit-ups

Friday

In Pairs

2 Rounds

Row 2K

100 Double Unders

50 Synchronised Burpees

50 Over Box Jumps@24/20″

Saturday

16 Minute Running Clock

Part A

10 AMRAP

40 Russian KB Swings@24/16kg

30 Goblet Squats@24/16kg

20 Down Up

10 Hang Clean@50/35kg

 

Part B

6 AMRAP

3,6,9,12,15,18,21,24,27………

Pull-Ups

After each set 20 Double Unders

Part A Score = Reps

Part B Score = Reps

Extra Conditioning

Session 1 

For Time: 

3 Rounds

50 Calorie Row

25 Wallballs@9/6kg

25 Slamballs@30/20lbs

Score = Time 

 

Session 2 

20 AMRAP 

20 Thruster@20/15kg

20 Box Jumps@24/20″

20 Over Bar Burpees

20 Pull-Ups

Score = Reps 

 

Session 3 

20 EMOM 

1 – 15 KB Swings@24/16kg

2 – 10 Burpee Box Jumps@24/20″

3 – 15 Wallballs@9/6kg

4 – 10 Calorie Assault Bike

Monday

Skill:

Bar Muscle Up Drills

 

For Time: 

Row 500m

12 – 9 -6

Bar Muscle Ups

Thrusters@60/40kg

Row 500m

Score = Time

Tuesday

A.1

Work up to a heavy

Keeping hold of the bar!

1 Clean

1 Front Squat

1 Hang Clean

1 Front Squat

2 Push Jerks

 

A.2

20 EMOM@50/60% 1RM Clean

1 – 2 Clean + 2 Hang Clean

2 – 4 Push Jerk

 

A.3

After Class Extra:

Front Squat 4X2@80%

(Rest 2minutes between sets)

Wednesday

12 AMRAP

10 T2B

8 DB [email protected]/15kg

8 DB Alt [email protected]/15kg

10 Burpees

Score = Reps

 

(Rest 10 minutes)

 

In Pairs

One person working on each movement, can change at anytime until 2000m and 500du complete in your pair!

 

For Time:

Row 2000m

500 Double Unders

Score = Time

Thursday

15 minutes preparing for OH Squat

• Mobility movements
• Stretches
• Creating a strong OH Position
• The fundamentals of the eccentric phase

 

OHS Squat 5X5@70%

(Rest 2minutes between sets)

 

For Time:

50 – 40 – 30 – 20 – 10

DB Alt Power [email protected]/15kg

Double Unders

Score = Time

Friday

Push Press 5X5@70/75%

(Rest 2minutes between sets)

 

“Cindy”

20 AMRAP

5 Pull-ups

10 Press-ups

15 Air Squats

Score = Reps

 

3 Rounds

30 second Hollow Hold

30 second rest

30 second Superman Hold

30 second rest

Saturday

In Pairs

20 AMRAP

10 Cleans@80/60kg

20 Over Bar Burpees

10 STOH@80/60kg

20 T2B

Score = Reps 

Extra Conditioning

Session 1 

For Time: 

5 Rounds

250/200m Row

12 Over Erg (Rower) Burpee

8 Calorie Assault Bike

Score = Time 

Session 2 

20 AMRAP 

10 Calorie Ski Erg

10 DB Push [email protected]/12.5kg

10 Down Ups

10 DB [email protected]/12.5kg

10 Press Ups

Score = Reps 

Session 3 

18 EMOM 

1 – Run 200m

2 – 15 OHS@50/30kg

3 –  10 Box Jumps@24/20″

Monday

For Time: 

In Pairs

100 – 80 – 60 – 40 – 20

Calorie Row

STOH@50/35kg

Double Unders

Front Squat@50/35kg

Score = Time

Tuesday

A.1

Work up to a heavy 1 Snatch + 1 Hang Snatch

 

A.2

12 EMOM

1 – 10 Power Snatch@50% of weight achieved in A.1

2 – 30 Double Unders

 

A.3

Back Squat 6X2@80%

(Rest 2minutes between sets)

Wednesday

10-1 

KB Swings@32/24kg

Burpees Box [email protected]″

(facing the box with full extention)

Score = Time

 

(Rest 10minutes)

 

21-18-15-12-9-6-3

Wallballs@9/6kg

HR Press-Ups

Score = Time

Thursday

A.1

6 E2MOM

1 Clean + 2 Hang Clean + 3 Front Squat@50/60% OF 1RM Clean

 

A.2

Push Press 5X5@80%

(Rest 2minutes between sets)

 

A.3

Front Squat 4X6@80%

(Rest 2minutes between sets)

Friday

Bench Press 5X5@70/75%

(Rest 2minutes between sets)

 

15 EMOM

1 – 10 Strict Chin-Up

2 – 20 Press-Up

3 – Rest

15 EMOM

1 – 10 DB Hammer Curl

2 – 20 Banded Tricep Push Down

3 – Rest

After Class Extra:

100 Sit-Ups

Saturday

30 AMRAP

In Pairs

Row 500m (Between the pair)

10 Burpees (Partner 1)

10 Wallballs@9/6kg (Partner 2)

10 Burpees (Partner 2)

10 Wallballs@9/6kg (Partner 1)

100 Du’s (Between the pair)

Score = Reps 

Extra Conditioning

Session 1 

For Time: 

5 Rounds

250/200m Row

12 Over Erg (Rower) Burpee

8 Calorie Assault Bike

Score = Time 

 Session 2 

20 AMRAP 

10 Calorie Ski Erg

10 DB Push [email protected]/12.5kg

10 Down Ups

10 DB [email protected]/12.5kg

10 Press Ups

Score = Reps 

 Session 3 

18 EMOM 

1 – Run 200m

2 – 15 OHS@50/30kg

3 –  10 Box Jumps@24/20″

Monday

“Bergeron Beep Test”

EMOM

For as long as possible!

7 Thrusters@35/25kg

7 Pullups

7 Burpees

Score = Reps

 

(Rest 10minutes)

 

For Time:

In teams of 3

100 Synchronised Wallballs@9/6kg  – 2 people working

2000m Ski Erg  +  2000m Row – All 3 working

100 Synchronised Wallballs@9/6kg  – 2 people working

Score = Time

Tuesday

Bench Press 6X2@80/85%

(Rest 2minutes between sets)

 

FOR QUALITY!

“Move slow get strong”

12 AMRAP

14/7 Press Ups

7/4 Strict Pull-up

14 Single Arm KB strict Press (7 each arm)

 

4 Rounds

50 Double Unders

25 Sit-Ups

Wednesday

For Time:

50 Calorie Row

40 STOH@70/50kg

30 T2B

20 Hang Power Clean@70/50kg

10 Bar Muscle Ups

Score = Time

Thursday

Warm up Power Snatch

12 EMOM

1- 8 Power Snatch

2 – 45seconds ME Double Unders

 

(Rest 10minutes)

 

12 EMOM

1- 14 Goblet Squat@32/24kg

2 – 14 Box Jumps@24/20″

Friday

32 EMOM

1 – 5 Clean@60% of 1RM Power Clean

2 – 12/10 Calorie Row

3 – 5 Push Jerk@60% of 1RM Push Jerk

4 – 12/10 Calorie Assault Bike

Saturday

For Time:

In Pairs

50-40-30-20-10

Synchro Burpees

Synchro Thrusters@20/15kg

Synchro Lunges

Synchro KB Swings@24/16kg

Score = Time

 

 

 

Extra Conditioning

Session 1

For Time: 

6 Rounds

10 Slamballs@30/2olbs

10 Burpees

10 Calorie Assault Bike

10 Over Box Jumps@24/20″

Score = Time 

 

Session 2

24 AMRAP 

15 Calorie Row

15 Wallballs@9/6kg

15 T2B

15 Push [email protected]/30kg

Score = Reps 

 

Session 3 

16 EMOM 

1 – 15/12 Calorie Ski Erg

2 – 10 DB Thruster@15/7.5kg

3 – 15 /12 Calorie Row

4 – 10 Over Erg Burpee

Monday

For Time:

30-20-10

GTOH@50/35kg

Pull-Ups

Score = Time

 

(Rest 10minutes)

 

For Time:

30-20-10

Wallballs@9/6kg

T2B

Score = Time

Tuesday

A.1

Work up to a heavy 1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power Clean

A.2

12 EMOM

1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power Clean@80% of weight achieved in A.1

A.3

Front Squat 4×6@70/80%

(Rest 2minutes between sets)

Wednesday

8 AMRAP

10 DB Push [email protected]/15kg

5 BMU

40 DUs

Score = Reps

 

(Rest 10minutes)

 

8 AMRAP

12 KB Swings@24/16kg

12 Burpee Box Jump@24/20″

12 Calorie Row

Score = Reps

Thursday

Snatch

Snatch Drills

 

10 EMOM

1 Snatch + 1 Hang Snatch@80% of 1RM Snatch

 

10 AMRAP

20 Alternating DB [email protected]/15kg

15 Slamballs@30/20lbs

10 T2B

Score = Reps

 

After Class Extra:

Back Squat 5X3@80%

(Rest 2minutes between sets)

Friday

Strict Press 5X5@70/75%

(Rest 2minutes between sets)

 

15 EMOM

1 – 10 Strict Chin-Up

2 – 20 Press-Up

3 – Rest

 

15 EMOM

1 – 10 DB Hammer Curl

2 – 20 Banded Tricep Push Down

3 – Rest

 

After Class Extra:

100 Sit-Ups

Saturday

For Time:

20 Clean & Jerk@60/40kg

20 Clean & Jerk@70/50kg

20 Clean & Jerk@80/60kg

Score = Time

 

(Rest 10minutes)

 

For Time:

100 Pull-ups

100 Wallballs@9/6kg

Score = Time

 

 

Extra Conditioning

Session 1 

For Time: 

5 Rounds

250/200m Row

12 Over Erg (Rower) Burpee

8 Calorie Assault Bike

Score = Time 

 

Session 2 

20 AMRAP 

10 Calorie Ski Erg

10 DB Push [email protected]/12.5kg

10 Down Ups

10 DB [email protected]/12.5kg

10 Press Ups

Score = Reps 

 

Session 3 

18 EMOM 

1 – Run 200m

2 – 15 OHS@50/30kg

3 –  10 Box Jumps@24/20″

 

Monday

6 AMRAP
2,4,6,8,10,12,14……..
Thrusters@70/50kg
Pull-ups

Rest 10minutes

6 AMRAP
2,4,6,8,10,12,14……..
Hang Power Clean@70/50kg
Pistols

 

Rest 5minutes

 

In Class or After Class Extra:

In Pairs
Row 2K as fast as you can!

Scores on the board

Tuesday

A.1 5X8 Bench Press@80/85%

A.2 5X8 Single Arm DB Row

(Rest 30/90seconds)

 

For Quality:

5 Rounds

20 Press Ups

15 Pull Ups

10 Strict  T2B

5 Wall Walks

Wednesday

For Time:

50 Wallballs@9/6kg

50 T2B

50 Push Press@50/35kg

50 Burpees

50 Pull-ups

 

Rest 5minutes

 

In Class or After Class Extra:

In Pairs
200 Calorie Assault Bike, if there isn’t enough 200 Calorie Ski Erg as fast as you can!

Scores on the board 

Thursday

A.1

10 EMOM 3 Cleans@70/75%

 

A.2

Clean Grip Deadlift 4X10@50/60%

(Rest 2minutes)

 

After Class Extra:

A.3

Front Squat 7X3@85%

(Rest 2minutes)

Friday

12 EMOM

1 – 250/200m Row

2 – 12 Over Erg Burpee

 

Rest 8minutes

 

12 EMOM

1 – 14 Calorie Assault Bike, if there isn’t enough 15 Calorie Ski Erg

2 – 14 DB Power [email protected]/15kg

Saturday

For Time:

“Grace”

30 Clean and Jerk

 

“Karen”

150 Wallballs@9/6kg

 

“Annie”

50-40-30-20-10

Double Unders

Sit-Ups

 

 

Extra Conditioning

Session 1 

For Time: 

3 Rounds

50 Wallballs@9/6kg

25 Burpees

5o Calorie Row

 

Score = Time 

 

Session 2 

20 AMRAP 

15 Calorie Assault Bike

20 Slamballs@30/20lbs

30 DUs

40 Thrusters@20/15kg

 

Score = Reps 

 

Session 3 

16 EMOM 

1 – 8 Strict HSPUs

2 – 12 KB Deadlift@32/24kg

 

Monday

For Time:

In Pairs

100 Hang Power Clean@60/40kg

100 HSPU

100 Front Squats@60/40kg

100 Over Bar Burpees

100 STOH@60/40kg

100 Pull-Ups

Score = Time

Tuesday

Power Snatch

6X3@80/85% (Rest 30/30/90seconds)

 

12 AMRAP

16 DB [email protected]/15kg

30 Double Unders

 

Score = Reps

Wednesday

For Time:

In Pairs

Row 1000m

32 Thrusters@50/35kg

Row 800m

24 Thrusters@60/40kg

Row 600m

16 Thrusters@70/50kg

Row 400m

12 Thrusters@80/55kg

Row 200m

8 Thrusters@90/60kg

Row 100m

Score = Time

Thursday

A.1

12 EMOM@80/90% of 1RM Power Clean and Push Jerk

1 Power Clean

1 Hang Power Clean

1 Push Jerk

 

A.2

Clean Pulls

5X3@100% 1RM Clean

(Rest 2minutes)

 

A.3

Front Squat

5X5@75/80%

(Rest 2minutes)

 

After Class Extra:

DB Shrugs 4X10

(Rest 90seconds)

Friday

5X8 Bench Press@70%

(Rest 2minutes)

 

For Quality:

4 Rounds

10 Strict HSPU

10 Strict T2B

10 Press ups

10 Strict Pull ups

 

3 Rounds

20 Sit ups

20 Russian Twist with a plate

Saturday

For Time:

21-15-9

C&J@40/30kg

Over Bar Burpee

Score = Time

 

Rest 10minutes

 

For Time:

30-20-10

Wallballs@9/6kg

Box Jumps@24/20″

KB Swings@24/20″

Score = Time

 

Extra Conditioning

Session 1 

For Time: 

5 Rounds

15 Calorie Assault Bike

15 Wallballs@9/6kg

Score = Time 

 

Session 2 

24 AMRAP 

15 Calorie Row

10 [email protected]/30kg

15 Box Jumps@24/20″

10 Pull Ups

Score = Reps 

 

Session 3 

18 EMOM 

1 – 5 GTOH@70%

2 – 10 T2B

3 – 5 Deadlift@80%

 

Monday

For Time:

21-15-9
Thrusters@60/40kg
Pull-ups

Score = Time

 

Rest 10minutes

 

21-15-9
Hang Power Clean@60/40kg
Wallballs@9/6kg

Score = Time

Tuesday

A.1 Bench Press 6X2@80%

A.2 Single Arm DB Row 6X8

(Rest 30/90seconds between sets)

 

For Quality

5 Rounds

10 Strict Press@60% 1RM Strict Press

15 Press Ups

30 double Unders

Score = Time

 

For Time:

100 Sit Ups

Score = Time

Wednesday

For Time:

30-20-10
DB [email protected]/15kg
T2B

Score = Time

 

Rest 10minutes

 

For Time:

30-20-10
Single Overhead DB [email protected]/15kg
Burpee

Score = Time

Thursday

12 EMOM 

3 Cleans@70/75%

 

Clean Grip Deadlift

5X5@100% 1RM Clean

(Rest 2minutes)

 

After Class Extra:

Front Squat 7X3@85%

(Rest 2minutes)

Friday

32 EMOM

1 – 15 Wallballs@9/6kg

2 – 15/12 Calorie Ski Erg

3 – ME Burpees

4 – REST – Write your score down

Score = Total Burpees

Aim to keep a consistent amount of burpees every round!

Saturday

In Pairs

24 AMRAP

20 C&J@60/40KG

20 Box Jumps@20/24″

Row 500m

10 C&J@60/40KG

10 Box Jumps@20/24″

Row 250m

Score = Reps

Session 1 

For Time: 

6 Rounds

20 Calorie Assault Bike

15 Wallballs@9/6kg

10 Press Ups

 

Score = Time 

 

Session 2 

30 AMRAP 

10 Calorie Row

10 Down Ups

10 Calorie Ski Erg

10 Down Ups

Score = Reps 

 

Session 3 

20 EMOM 

1 – 12 Hang Power Clean@50/35kg

2 – 21 Double Unders + 6 Over Bar Burpee