CrossFit Colchester Affiliate Program 07/01/2019

Week 1

Strength: Over Head Pressing

Monday

A. Strength

15 Minutes to work up to a heavy Push Press

B. Conditioning

AMRAP 12
12 Push Press@50/35kg
12 Pull Ups
12 Over Bar Burpees 
Score = Reps

Tuesday

A. Strength

E4MOM 3×20 Back Squat@50%

B. Conditioning

EMOM 20

1 – 5 Clusters@50%
2 – 10 Clapping Press Ups

Wednesday

A. Strength

E3MOM 4×8 Strict Pull Up (add weight if possible)

B. Conditioning

AMRAP 20
In Pairs
30 Calorie Row
30 Over Erg Burpees
30 T2B
Score = Reps

Thursday

A. Strength

E3MOM 5×5 Push Press@80%

B. Conditioning

For Time:
10 Rounds
200m Run
10 Pull ups
Score = Time

Friday

A. Strength

E4MOM 3×20 Front Squat@50%

B. Conditioning

AMRAP 12
6 Bar Muscle Ups
8 HSPUs
10 Alt Pistols
Score = Reps

Saturday

A. Conditioning

For Time:
In Pairs
21-18-15-12-9-6-3
Calorie Row
DB Front [email protected]/15kg
Pull Ups
DB Push [email protected]/15kg
Burpee Over DB
Score = Time
40 minute Cap

Sunday

A. Strength

E3MOM 5×5 Deadlift@70/80%

B. Conditioning

For Time:
5 Rounds
20 Russian KB Swings@32/24kg
10 High Box Jumps@30/24″
Score = Time

Conditioning


MONDAY/TUESDAY

5 Rounds
400m Run
24 Alt DB [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

Affiliate Program 31/12/2018

Monday

A. Conditioning

“NYE BANGER”

For Time:

In Teams of 4
(because we love team shizz, especially when its synchronised)
200 Calorie Row buy in
100 Synchronised Clusters@60/40kg
100 Synchronised T2B
100 Synchronised Burpees Over Bar
200 Calorie Row cash out
Score = Time

Tuesday

Wednesday

A. Strength

Test 1RM Front Squat

B. Conditioning

For Time:
21-15-9
Front Squat@60/40kg
Press Ups
Wallballs@9/6kg
Pull Ups
Score = Time

Thursday

A. Strength

E3MOM 4×8 Bench Press@60/70%

B. Conditioning

AMRAP 20
15 Down Ups
15 Russian Swings32/24kg
50 Double Unders
15 Calorie Row/Ski/Bike
15 SlamBalls@35/20lbs
Score = Reps

Friday

A. Strength

E3MOM 4×8 Strict Press@60/70%

B. Conditioning

AMRAP 12
21-15-9
Hang Power Clean@50/35kg
STOH@50/35kg
Pull Ups
Score = Reps

Saturday

A. Conditioning

AMRAP 30
In Pairs
I Go You Go Relay
10 KB Swings@32/24kg
10 Over Box Jumps@24/20″
10 Calorie Row@32/24kg
Score = Reps

Coaches Notes:
Person one completes all 3 movements then tags partner, rinse and repeat.

Sunday

A. Strength

E2MOM 5×5 Back Squat@70/80%

Conditioning

For Time:
3 Rounds
10 Strict HSPU
20 Wallballs@14/9kg
30 Double Unders
Score = Time

Conditioning

 

WEDNESDAY/THURSDAY

For Time:
In Pairs Perform:
100 Cal Row
100 Goblet Squats@32/24kg
400m Run
100 Cal Row
100 Goblet Squats@32/24kg
400m Run
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

Affiliate Program 24/12/2018

Week 8

Strength: Testing & Mince Pie Eating

Monday

Conditioning

For Time:
Teams of 4
100 Front Squats@70/50kg (2 synchronised)
100 Over Bar Burpees (2 synchronised)
80 Power Clean@70/50kg (2 synchronised)
80  Over Bar Burpees (2 synchronised)
60 STOH@70/50kg (2 synchronised)
60 Over Bar Burpees (2 synchronised)
40 Thrusters@70/50kg (2 synchronised)
40 Over Bar Burpees (2 synchronised)
20 Clusters@70/50kg (2 synchronised)
20 Over Bar Burpees (2 synchronised)
Score = Time

Then grab a present……………..

Tuesday

Conditioning

For Time:
In Pairs
100 Pigs in Blankets
80 Roast Potatoes
60 Parsnips
40kg of Turkey
20 Brussel Sprouts
Score = Time

Coaches Notes:
Scale accordingly and if you’re intolerance to anything don’t eat it!

Wednesday

Strength

For Time:
Eat all leftovers@Turkey Sandwiches with cranberry sauce
Try not to kill the in-laws
Score = Time

Thursday

Strength

Test 1RM Back Squat

Conditioning

In Pairs
AMRAP 20
60 Calorie Row
60 Over Erg Burpees
60 Double Unders
60 Wallballs@9/6kg
60 Plate GTOH@15/10kg
Score = Reps

Friday

A. Strength

E3MOM 4×8 Bench Press@60/70%

B. Conditioning

AMRAP 20
5 Strict Press from floor@70/80%
20 Press Ups
5 Strict Pull-Ups
20 Sit Ups
Score = Reps

Saturday

Conditioning

For Time:
50-40-30-20-10
[email protected]/30kg
T2B
Syncronised Air Squats
Burpees Over Bar
Score = Time

Sunday

A. Strength

E3MOM 5×3 Snatch@70/80% (Singles)

B. Conditioning

AMRAP 12
10 Power [email protected]/30kg
20 Pull-Ups
30 Double Unders
Score = Reps


Affiliate Program 17/12/2018

Week 7

Strength: Week 7, 7 week squat program

Monday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning

For Time:
24,20,16,12,8,4
KB Swings@32/24kg
Wallballs@9/6kg
Burpees
Score = Time 

Tuesday

A. Strength

E3MOM  Strict Press@85/90%

B. Conditioning

For Time:
21-15-9
Press Up
Pull-Ups
HSPUs
Score = Time 

Wednesday

A. Strength

E3MOM 6×6 Back Squat@80%

B. Conditioning

For Time:
30 STOH@60/40kg
30 Power Clean@60/40kg
20 Front Squat@70/50kg
20 STOH@70/50kg
10 Power Clean@80/60kg
10 Squat Cleans@80/60kg
Score = Time

Thursday

A. Strength

E3MOM 4×8 Strict C2B Pull Up

B. Conditioning

“BIG Trouble With Big H”

For Time:
In Pairs
50-40-30-20-10
Calorie Row
Pull Ups
Score = Time

Friday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning

For Time:
30-20-10
OHS@50/35kg
T2B
Score = Time

Saturday

Conditioning

AMRAP 5
2 RMUs
4 STOH@50/35kg
8 Deadlifts@50/35kg

Rest 5 minutes

AMRAP 5
5 Power Snatch@50/35kg
10 Alt OH Step Out Lunge@50/35kg
10 Burpees Over Bar

Rest 10 minutes

AMRAP 5
5 C2B
10 Push Ups
15 Air Squats

Rest 5 minutes

AMRAP 5
10 Alt DB [email protected]/15kg
10 Burpees Over Bar

Sunday

A. Strength

E3MOM 5×3 Hang Power Snatch@70/80%

B. Conditioning

EMOM 10
1 – 250/200m Row
2 – 12 Over Erg Burpee

Rest 5 minutes

EMOM 10
1 – 15/12 Calorie Ski-Erg or Assault Bike
2 – 30 Double Unders + 10 Wallballs@9/6kg

Conditioning

MONDAY/TUESDAY

For Time: or AMRAP 45
In Pairs
4 Rounds
800m Row
150 Double Unders
800m Run
Score = Time 

 

WEDNESDAY/THURSDAY

EMOM 30
1 – 16/12 Calorie Ski Erg
2 – 16 Wallballs@9/6kg
3 – 32 Unbroken Double Unders
4 – 16/12 Calorie Assault Bike
5 – 16 Over Box Jumps@24/20″

 

FRIDAY

AMRAP 30
Work 2:1 Rest
6 x 15m Shuttle Runs
20 Air Squats
6 x 15m Shuttle Runs
20 Down Ups
6 x 15m Shuttle Runs
20 Alt Jumping Lunges
Score = Reps

Affiliate Program 10/12/2018

Week 6

Strength: Week 6, 7 week squat program

Monday

A. Strength

E3MOM 6×4 Back Squat@80%

B. Conditioning

Worm

Tuesday

A. Strength

E3MOM 4×2 Strict Press@85/90%

B. Conditioning

AMRAP 12
1 Power Clean@70/50kg
1 Hang Power Clean@70/50kg
1 STOH@70/50kg
6 Burpees Over Bar
Score = Reps

Coaches Notes:
Reps go up on barbell but stay the same on the burpees

Wednesday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning

For Time:
In Pairs
42-30-18
Calorie Row
DB [email protected]/15kg
T2B
Score = Time

Thursday

A. Strength

E3MOM 5×4 Bench Press@80%

B. Conditioning

For Time:
In Pairs
P1 – Row for Calories
P2 1,2,3,4,5 – Rounds of Cindy
Score A = Calories on Row
Score B = Time

Coaches Notes:
P1 Starts on the rower
P2 Completes 1 round of “Cindy”
Swap
Then
P1 Back on the rower
P2 Completes 2 rounds of “Cindy”
Swap
Until person 1 finishes 5 rounds of “Cindy”

Friday

A. Strength

E3MOM 6×5 Back Squat@80%

AMRAP 8
50 Alt Single Arm DB [email protected]/15kg
40 Pull Ups
30 Alt Single Arm DB Hang [email protected]/15kg
20 T2B
In Remaining Time as an AMRAP
10 Alt Single Arm Alt DB [email protected]/15kg
10 Pull Ups
10 Alt Single Arm DB [email protected]/15kg
10 T2B
Score = Total Reps

Saturday

Christmas Fun 🙂

Sunday

A. Strength

E3MOM 6×3 Hang Power Snatch + 3 OHS

Or

Hang Power Snatch Technique Work

B. Conditioning

For Time:
3 Rounds
12 Hang Power [email protected]/30kg
30 Double Unders
12 Pull Ups
Score = Time

Conditioning

MONDAY/TUESDAY

Worm


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 03/12/2018

Week 5

Strength: Week 5, 7 week squat program

Monday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning

AMRAP 14
50 Pistols
40 T2B
30 Wallballs@9/6kg
20 Over DB Burpees
10 DB Hang Clean [email protected]/15kg
Score = Reps

Tuesday

A. Strength

E3MOM 6×3 Hang Clean@80%


B. Conditioning

For Time:
In Pairs
5 Rounds
500m Row
20 Power Clean@60/40kg
20 Press Ups
Score = Time

Coaches Notes:
Split the reps, go hard, go unbroken and in the words of Deadpool, “MAXIMUM EFFORT”

Wednesday

A. Strength

E3MOM 6×3 Back Squat@80%

B. Conditioning

AMRAP 12 
5 Squat Cleans@90/60kg
10 Strict HSPUs
15 Down Ups
20 Plate GTOH@15/10kg
Score = Reps

 

Thursday

A. Strength

E3MOM 5×6 Bench Press@75/80%

B. Conditioning

For Time:
50 Thrusters@50/35kg
25 T2B
50 Alt Jumping Lunges
25 Pull Ups
Score = Time

 

Friday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning

EMOM 24
0-2 – Run 400m + 10 Wallballs@14/9kg
2-4 – Row 250/200 + 10 Over Erg Burpee
4-6 – Bike 15/12 Calories + 10 Alt DB Snatch@30/22.5kg
6-8 – Ski 15/12 Calories + Rest

Coaches Notes:
The Run + Wallballs will probably be the hardest for most, scale the distance if need but this should be ME. Itshould get easier as you work down. Depending on where you start save some for that Run.

Saturday

For Time:
In Pairs
5 Rounds
6 Clusters@80/60kg
12 Burpees Over Bar
24 Pull Ups
48 Calorie Row
Score = Reps
40 Minute Time Cap 

Coaches Notes:
The Cluster should be heavy singles, use a challenging weight! The rest split 50/50 and keep moving.

Sunday

A. Strength

E3MOM 6×3 Hang Power Snatch + 3 OHS

Or

Hang Power Snatch Technique Work


B. Conditioning

For Time:
5 Rounds
12 Hang Power [email protected]/30kg
30 Double Unders
12 T2B
Score = Time

Conditioning

MONDAY/TUESDAY

In Pairs
You Go I Go (P1 completes all the 10’s then P2 completes all the 10’s)
For Time:
10-1
Calorie Row
Devils [email protected]/15kg
Down Ups
DB Front [email protected]/15kg
Score = Time

WEDNESDAY/THURSDAY

For Time:
In Pairs Perform:
200 Cal Row
100 Goblet Squats@32/24kg
200 Cal Ski Erg
100 Alt Goblet Lunge@32/24kg
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

Affiliate Program 26/11/2018

Week 4

Strength: Only 1 squat session this week followed by another 3 weeks of 3 sessions to follow

Gymnastic Skill: Week 4, bar muscle up progression

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 5×5 Deadlift@80% 

B. Conditioning

For Time:
In Pairs
10 Rounds
20 Russian Swings@32/24kg
20 Box Jumps@20/24″
Score = Time

Wednesday

A. Strength

E3MOM 4×8 Bench Press@70/75%

B. Conditioning

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

 

Thursday

A. Strength

EMOM 15
1 Clean and Jerk@80%

B. Conditioning

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

 

Friday

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

Saturday

Conditioning

AMRAP 20
10 Left Arm DB [email protected]/15kg
20 T2B
10 Right Arm DB [email protected]/15kg
15 Pull Ups
10 Alternating DB Squat [email protected]/15kg
10 Bar Muscle Ups

Sunday
Main Class

A. Weightlifting

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

B. Conditioning

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

Conditioning

MONDAY/TUESDAY

20 EMOM
1 – 20/15 Calorie Assault Bike or Ski Erg
2 – 10-1 Burpee Over Box@24/20″

Rest 10 minutes

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

 

WEDNESDAY/THURSDAY

For Time:
In Pairs
100/75 Calorie Row
100 Double Unders (both owe 100reps but can be broken up)
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 19/11/2018

Week 3

Strength: Week 2, 6 week squat program

Gymnastic Skill: Week 3, bar muscle up progression

Monday

A. Strength

E3MOM 6×4 Back Squat @80% of 1RM Back Squat

B. Conditioning

“D’Ya Like Deagzzz”

6 Minute Window:

400m Run Buy In (together)

ME Devils Press

Score = Reps

**2 minutes rest**

6 Minute Window:

400m DB Farmers Carry Buy In (together)

ME Burpees Bar Muscle Ups

Score = Reps

**2 minutes rest**

6 Minute Window:

400m Sand Bag Carry Buy In (together)

ME Sand Bag Clean

Score = Reps

Or

6 Minute Window:

400m Run Buy In (together)

ME Burpee Alt Arm DB Snatch

Score = Reps

**2 minutes rest**

6 Minute Window:

400m DB Farmers Carry Buy In (together)

ME Burpees Pull Ups

Score = Reps

**2 minutes rest**

6 Minute Window:

400m Sand Bag Carry Buy In (together)

ME D-Ball to Shoulder

Score = Reps

Tuesday

A. Strength

E3MOM 4×10 Bench Press@70% of 1RM Bench Press

B. Conditioning

For Time:

3 Rounds

6 Deadlift@70/50kg

5 Power Clean@70/50kg

4 Hang Power Clean@70/50kg

3 Push Jerk@70/50kg

2 Push Press@70/50kg

1 Strict Press@70/50kg

Score = Time

Wednesday

A. Strength

E3MOM 6×2 Front Squat @80% of 1RM Back Squat

B. Conditioning

AMRAP 10

10 Wallballs@9/6kg

10 Burpees

Bar Muscle Up 1,2,3,4,5,6,7,8,9……….

Thursday

A. Strength

E3MOM 5×4 Strict [email protected]/85% of 1RM Strict Press

B. Conditioning

For Time:

21-15-9

Strict HSPUs

Hang Power Clean@50/35kg

Press Ups

Pull Ups

Score = Time

Friday

A. Strength

E3MOM 6×5 Front Squat@80% of 1RM Front Squat

B. Conditioning

For Time:

21-15-9

Squat Snatch@60/40kg

T2B

Score = Time

Saturday

Conditioning

For Time:

In Pairs

5 Rounds

10 Thrusters@80/60kg

20 Pull Ups

30 Burpees Over Bar

Score = Time

Sunday

A. Strength

1 x ME Set of Strict Pull Ups

E3MOM 4 x 50% of what you get for ME

B. Conditioning

For Time:

3 Rounds

12 Strict HSPU

24 Wallballs@14/9kg

48 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

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 12/11/2018

Week 2
Strength: Week 1, 6 week squat program.


Gymnastic Skill: W
eek 2, bar muscle up progression. 

Monday
Main Class

A. Strength

E3MOM 6×2 Front Squat@80% of 1RM Front Squat

‘Quads like Quinney” lols

B. Conditioning

AMRAP 15
7 Burpees
7 T2B
7 Front Squats
Score = Reps

Front Squat Increases:
6 Minutes@40/30kg
5 Minutes@50/35kg
4 Minutes@60/40kg

Tuesday
Main Class

A. Strength

E3MOM 5×5 Strict Press@80% of 1RM Strict Press

B. Conditioning

EMOM 20
1 – 3 Power Clean + 3 Hang Power Clean@70/80% of 1RM Power Clean
2 – 15 Press Ups

Wednesday
Main Class

A. Strength

E3MOM 6×3 Back Squat @80% of 1RM Back Squat

B. Conditioning

For Time:
5 Rounds
In Pairs
20 Double DB Hang Clean and STOH@30/22.5kg
20 Synchronised Down Ups
20 Pull Ups
20 Heavy Wallballs@14/9kg
Score = Time

 

Thursday
Main Class

A. Strength

E3MOM 5×3 Snatch@80% of 1RM Snatch

B. Conditioning

For Time:
In Pairs
10 Rounds
32 Calorie Row
16 Over Erg Burpee
Score = Time
Time Cap = 30 Minutes 

Friday
Main Class

A. Strength

E3MOM 6×2 Front Squat@80% of 1RM Front Squat

B. Conditioning

For Time:
21-15-9
STOH@80/60kg
Pull Ups
Press Up
Score = Time

Saturday
Main Class

A. Skill

Bar Muscle Up

B. Conditioning

AMRAP 7
1,2,3,4,5,6,7,8,9,10…..
Clean@100/70kg
Bar Muscle Up
Score = Reps

C. Mid Line

For Quality:
3 Rounds
10 Strict T2B
20 Sit Ups
10 Hollow Rocks
(Rest 1 minute after each round)

Sunday
Main Class

A. Strength

E3MOM 5×4 Bench Press@80% of 1RM Bench Press

B. Conditioning

For Time:
3 Rounds
10 Strict Press@50/35kg
15 Press Ups
20 Pull Ups
30 Sit Ups
Score = Time

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 05/11/2018

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