Monday

5 Rounds

15 KB Swings@32/24kg

10 Burpees

5 Ring Muscle Ups

Score = Time

Rest 10 minutes 

5 Rounds

12 Pistols (1rep = both legs)

6 Strict HSPU

3 L-Sit/Legless Rope Climb

Score = Time

Tuesday

Clean Singles

3×5@60%

3×3@70%

2×2@80%

2×1@90%

(Rest 90 seconds between sets)

4×8 Clean Grip Deadlift@100% of 1RM Clean

(Rest 2 minutes between sets)

After Class Extra:

5X4 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

For Time:

3 Rounds

12 STOH@60/40kg

14 Front Rack Lunge@60/40kg

16 T2B

Score = Time

Rest 10 minutes 

AMRAP 8

3,6,9,12,15…….

Hang Squat Clean@60/40kg

Bar Muscle Ups

Score = Reps

Thursday

Super Set

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

A.2 5X8 Single Arm DB Row

(Rest 30/90seconds)

For Quality:

4 Rounds

24 Press Ups

12 Pull Ups

12 Strict KB Shoulder Press

24 Sit Ups

Friday

For Time:

12 Power Clean & Push Jerk@60/40kg

10 Power Clean & Push Jerk@70/50kg

8 Power Clean & Push Jerk@80/60kg

6 Power Clean & Push Jerk@90/65kg

4 Power Clean & Push Jerk@100/70kg

2 Power Clean & Push Jerk@110/75kg

Score = Time

5X5 Front Squat@80%

(Rest 2 minutes between sets)

After Class Extra:

4×10 Clean Grip Deadlift@60/70% of 1RM

(Rest 2 minutes between sets)

Saturday

For Time:

21-18-15-9-6-3

DB [email protected]/15kg

Burpees

Score = Time

Rest 10 minutes 

For Time:

21-18-15-9-6-3

KB Swings@32/24kg

Over Box Jumps@24/20″

Score = Time

Monday

AMRAP 8

50 Double Unders

25 DB Push Press

10 T2B

Score = Reps

Rest 10 minutes 

AMRAP 8

60 Calorie Row

30 Over Erg Burpee

15 Bar Muscle Ups

Score = Reps

Tuesday

5×3 Clean@80/90% of 1RM Clean

(not touch and go)

(Rest 2 minutes between sets)

5X3 Clean Pull@110/120% of 1RM Clean

(Rest 2 minutes between sets)

After Class Extra:

5X3 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

For Time:

15-12-9

Hang Power Clean@70/50kg

Strict Ring Dip

Score = Time

Rest 10 minutes 

For Time:

15-12-9

Front Squat@70/50kg

Strict HSPU

Score = Time

Rest 10 minutes 

For Time:

15-12-9

STOH@70/50kg

Strict T2B

Score = Time

Thursday

Ring Muscle Ups

EMOM 10 

or

Skill Work

Pick a rep range you can maintain for the 10 minutes. Work on efficiency of the movement, getting higher, pulling less!

6X3 Bench Press@80%

(Rest 2 minutes between sets)

6X8 Single Arm DB Row

(Rest 2 minutes between sets)

After Class Extra:

3 Rounds For Quality:

10 Hollow Rocks

10 V-Ups

10 Knee Tucks

10 Second Hollow Hold

(Rest 90 seconds between rounds)

Friday

10-20-30

Calorie Ski Erg

Wallballs@9/6kg

Score = Time

Rest 10 minutes 

10-20-30

Calorie Row

Over Erg Burpee

Score = Time

Rest 10 minutes 

10-20-30

Calorie Assault Bike

Slamballs@35/20lbs

Score = Time

Saturday

For Time:

9-6-3

Thrusters@60/40kg

Pull Ups

9-6-3

Thrusters@60/40kg

C2B Pull Ups

9-6-3

Thrusters@60/40kg

Bar Muscle Ups

Score = Time

Monday

For Time:

3 Rounds

10 Power Clean@70/50kg

15 Box Jumps@24/20″

20 Pull-Ups

Score = Time

Rest 10 Minutes 

For Time:

3 Rounds

8 Bar Muscle-Ups

24 Pistols

8 STOH@70/50kg

Score = Time

Tuesday

EMOM 10

1 Clean + 2 Hang Clean@65/75% of 1RM Clean

5X5 Clean Pull@100/110% of 1RM Clean

(Rest 2minutes between sets)

After Class Extra:

5X5 Front Squat@80%

(Rest 2minutes between sets)

Wednesday

In Pairs

2 Rounds

For Time:

50 Alt DB [email protected]/15kg

50 Over Erg Burpee

2K Row

Score = Time

Thursday

GET STRONG!

5×5 Strict Press@80%

(Rest 2minutes between sets)

5×5 Deadlift@70/80%

(Rest 2minutes between sets)

5×5 Front Squat@80%

(Rest 2minutes between sets)

Friday

EMOM 32

1 – 15/12 Calorie Assault Bike

2 – 15 Slamballs@35/20lbs

3 – 15 DB Push [email protected]/15kg

4 – 15 Russian KB Swings@32/24kg

Saturday

For Time:

10 T2B

10 Squat Clean@70/50kg

12 T2B

8 Squat Clean@80/60kg

14 T2B

6 Squat Clean@90/65kg

16 T2B

4 Squat Clean@100/70kg

18 T2B

2 Squat Clean@110/75kg

20 T2B

Score = Time

Monday

RX

For Time:

50 Pistols

15 Bar Muscle-Ups

30 STOH@60/40KG

15 Bar Muscle-Ups

50 Pistols

Score = Time

Or

Scaled

For Time:

50 Goblet Squats@24/16kg

15 Pull-Ups

30 STOH@60/40KG

15 Pull-Ups

50 Goblet Squats@24/16kg

Score = Time

Tuesday

5X5 Hang Clean@80/85%

(Rest 2minutes between sets)

4X10 Deadlift@60/70% of 1RM Deadlift

(Rest 2minutes between sets)

6X4 Front Squat@70/80%

(Rest 2minutes between sets)

Wednesday

AMRAP 15

10-1

Thruster@80/60kg

Ring Muscle-Up

Score = Reps

Rest 10minutes 

For Time:

10-1

Front Squat@60/40kg

Pull-Up

Score = Time

Thursday

For Time:

AMRAP 18

50 Calorie Row

40 Russian KB Swings@32/24kg

30 Burpees

20 Goblet Squats@32/24kg

100 Double Unders

Score = Reps

Friday

6X6 Bench Press@80%

(Rest 2minutes between sets)

5X12 KB Strict Shoulder Press

(Rest 2minutes between sets)

4X8 Barbell Row

(Rest 2minutes between sets)

3 Rounds

45seconds Hollow Hold

15seconds Rest

45seconds Superman Hold

15seconds Rest

Saturday

For Time:

21-15-9-9-15-21

DB [email protected]/15kg

Burpee Box Jump@24/20″

Score = Time

Monday

AMRAP 12

12 KB Push Press@24/16kg

12 Pull-Ups

12 Burpees

Score = Reps

Rest 10minutes 

AMRAP 8

15 Wallballs@9/6kg

30 Double Unders

Score = Reps

Tuesday

1 Hang Power Clean at hip/thigh

1 Hang Power Clean at knee

1 Power Clean

Work up to a challenging weight whilst maintaining good positions and complete 6sets

(Rest 2minutes between sets)

5X4 Front Squat@70/80%

(Rest 2minutes between sets)

Wednesday

For Time:

9-6-3

Hang Clean@100/70kg

Ring Muscle-Ups

Score = Time

Rest 10minutes 

AMRAP 8

2,4,6,8,10,12……..

Pistols (both legs = 1rep)

T2B

Alt DB [email protected]/15kg

Score = Reps

Thursday

12 EMOM

1 Snatch + 2 Hang Snatch

8 EMOM

10 Goblet Squat + 10 Alt Goblet Lunge (5each leg)

“Annie”

For Time:

50-40-30-20-10

Double Unders

Sit-Ups

Score = Time

Friday

6X3 Bench Press@80%

(Rest 2minutes between sets)

5 Rounds 

For Quality:

8 Hang Power Clean

16 Press Ups

8 Chin Ups

16 Sit Ups

Saturday

For Time:

30-20-10

Thruster

Pull-up

Score = Time

Rest 10minutes

For Time:

30-20-10

KB Swings@32/24

Over Box Jumps@24/20″

Score = Time

Monday

For Time:

30-20-10

STOH@60/40kg

T2B

Score = Time

Rest 8minutes 

For Time:

10 Rounds

10 Down Ups

10 Air Squats

Score = Time

Tuesday

A.

Work up to a heavy 1 Clean + 1 hang Clean

B.

6X2 Clean + 2 hang Clean@90% Of weight achieved in A.

(Rest 2minutes between sets)

C.

5X3 Front Squat@70/80%

(Rest 2minutes between sets)

Wednesday

For Time:

12-9-6

Alt DB Snatch@30/22.5kg

Bar Muscle-Ups

Pistols (1rep = both legs)

Score = Time

Rest 10minutes 

For Time:

12-9-6

DB Thruster@30/22.5kg

Pull-Up

24-18-12

Score = Time

Thursday

8 Rounds

2 Minute Window:

250/200m Row

12 Over Erg Burpee

Rest 8minutes 

8 Rounds

2 Minute Window:

15/12 Calorie Assault Bike/Ski Erg

15 Wallballs@9/6kg

Friday

6X3 Bench Press@80%

(Rest 2minutes between sets)

For Quality

3 Rounds 

8 Strict Pull-up

12 Press-up

8 DB Strict Press

12 Bench Dips

For Quality

3 Rounds 

12 Hollow Rocks

24 Sit-ups

12 Strict T2B

Saturday

For Time:

21-15-9

Power [email protected]/30kg

Pull-up

Score = Time

Rest 10minutes

For Time:

10-10-10-10-10

Over Box Jumps@24/20″

L-Sit/Legless Rope Climb

5-4-3-2-1

Score = Time