Monday
Main Class

A. Strength

E3MOM 4×6 Deadlift@75/80%

Deadlift Warm Up:
3 Rounds
10 Banded Good Mornings
20 Alt Lunges
10 Russian KB Swings
20m Bear Crawl

B. Conditioning

AMRAP 20
100 Double Unders
75 Wallballs@9/6kg
50 Burpees to 6″ Target
25 T2B
Score = Reps

Tuesday
Main Class

A. Strength 

E3MOM 5×2 Front Squat@90%

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 Power Clean@60/40kg
10 Strict HSPU
2 Rounds
10 Power Clean@70/50kg
10 Strict HSPU
1 Round
10 Power Clean@80/60kg
10 Strict HSPU
Score = Time

Or

For Time:
3 Rounds
10 Power Clean@60/40kg
10 Single Arm KB Strict Press, 10 each arm
2 Rounds
10 Power Clean@70/50kg
10 Single Arm KB Strict Press, 10 each arm
1 Round
10 Power Clean@80/60kg
10 Single Arm KB Strict Press, 10 each arm
Score = Time

Coaches Notes:
Estimated weight should start at no more 50% of 1RM Power Clean but not exceed the 60/40kg RX

Competitors Class

Wednesday
Main Class

A. Strength

E3MOM 5×5 Bench Press@80%

B. Conditioning

15 AMRAP
10 Pull Ups
15 Press Ups
20 Air Squats
300m Run
Score = Reps

Thursday
Main Class

Conditioning

For Time:
In Pairs
100-80-60-40-20-10
Calorie Row
Wallballs@9/6kg
Clean Grip Deadlift@90/60kg
Score = Time

Friday
Main Class

A. Strength 

E3MOM 3×12 Back Squat@65%

Conditioning

For Time:
21,18,15,12,9,6,3
Burpee
T2B
Pistol (1 rep = both legs)
DB Push [email protected]/15kg
Score = Time

Saturday
Main Class

A. Strength

E3MOM 4×8 Strict Press@80%

B. Conditioning

For Time:
In Pairs
100-80-60-40-20-10
Calorie Row
Alt DB [email protected]/15kg
Score = Time

Sunday
Main Class

For Time:
In Pairs
21-15-9
Hang Squat Clean@70/50kg
Over Bar Burpee
21-15-9
STOH@70/50kg
Pull Ups
15-12-9
Hang Squat Clean@70/50kg
Over Bar Burpee
15-12-9
STOH@70/50kg
Pull Ups
9-6-3
Hang Squat Clean@70/50kg
Over Bar Burpee
9-6-3
STOH@70/50kg
Pull Ups
Score = Time

Conditioning

MONDAY/TUESDAY

30 EMOM
1min = 15/12 Cal Assault Bike
2min = 15 wallballs@9/6kg
3min = ME Burpees
4min = 40 Double Unders
5min = REST
Score = Burpee Reps

WEDNESDAY/THURSDAY

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

FRIDAY

Go Every 3 minutes
5 Rounds
400m Run
12 Burpess

Rest 10 minutes

Go Every 3 minutes
5 Rounds
20/14 Calorie Row
12 Over Erg Burpee 

Monday
Main Class

A. Strength

E3MOM 5×3 Back Squat@85%

Back Squat Warm Up:
2 Rounds
Empty Bar
10 Slow Down Fast Up
10 Slow Down, Pause at bottom Fast Up
(Rest 1 minute between rounds)

B. Conditioning

For Time:
21-18-15-12-9-6-3
Thruster@50/35kg
Over Bar Burpee
Pull-Up
Score = Time

Tuesday
Main Class

A. Strength 

E3MOM 4×8 Deadlift@65/75%

B. Conditioning

For Time:
In Pairs
Row 5000m

50 HSPU
50 T2B
40 STOH@70/50kg
40 Hang Power Clean@70/50kg
20 Alt Pistols (1 rep = both legs)
20 Bar Muscle Ups
Score = Time

Coaches Notes:
1 person rows, 1 person starts on HSPU’S. Switch when needed until 5ooom have been completed along with all other movements. If Row has been completed before other movements both can work through but only 1 person working.

Competitors Class

Wednesday
Main Class

A. Conditioning

AMRAP 7
20 Wallballs@14/9kg
40 Double Unders
Score = Reps

Rest 7 minutes

AMRAP 7
Run 800m
In the remaining time ME Burpees to 6″ target
Score = Reps

Rest 7 minutes

AMRAP 7
10 Wallballs@14/9kg
20 Double Unders
Score = Reps

Thursday
Main Class

A. Strength

E3MOM 5×3 Front Squat@85%

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 rounds)

B. Weightlifting

E3MOM 5×5 TNG Power Clean@80%

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)

C. Conditioning

For Time:
30-20-10
DB Hang [email protected]/15kg
T2B
Score = Time

Friday
Main Class

A. Conditioning

For Time:
21-15-9-15-21
C2B Pull-Ups
DB Push [email protected]/15kg
Over DB Burpees
Score = Time

Rest 5 minutes

For Time:
3 Rounds
54 Double Unders
27 Sit Ups
13 Wallballs@14/9kg
Score = Time

Saturday
Main Class

A. Strength

E3MOM 4×6 Bench Press@75/80%

B. Conditioning

AMRAP 6
45 [email protected]/30kg
AMRAP Bar Facing Burpees
Score = Reps

Rest 6 minutes

AMRAP 12
150 Double Unders
100 Wall Balls
50 GTOH@60/42.5kg
Score = Reps

Sunday
Main Class

For Time:
21-15-12-9-6
Calorie Row
STOH@50/35kg
Score = Time

Rest 10 minutes

For Time:
21-15-12-9-6
Calorie Assault Bike
Hang Power Clean@50/35kg
Score = Time

Conditioning

MONDAY/TUESDAY

For Time:
30-20-10
Down Ups
Russian KB Swings@32/24kg
Wallballs@9/6kg
Alt Goblet Lunge@32/24kg
Score = Time 

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
100 Double Unders (split)
20 Press Ups
30 Synchronised Air Squats
400m Run (together)
500m Row (split)

FRIDAY

EMOM 40
1 – 15/12 Calorie Assault Bike
2 – 15/12 Calorie Ski Erg
3 – 15/12 Calorie Row
4 – Rest

Monday
Main Class

“Murph”

RX
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Or

Scaled
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

Tuesday
Main Class

A. Strength 

E3MOM 4×10 Deadlift@60/70%

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

B. Conditioning

AMRAP 20
In Pairs
I Go You Go Relay
12 KB Swings@32/24kg
12 Over Box Jumps@24/20″
12/9 Calorie Row

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

Move quick, earn the rest!

Wednesday
Main Class

Strength 

E3MOM 5×4 Front Squat@80%

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

Phil is back and it’s his Birthday

For Time
“Double Celebration”
In Pairs
6 Rounds
400m Run – Together
20 Squat Clean@60/40kg
20 Over Bar Burpee
Score = Time

Thursday
Main Class

A. Strength 

E3MOM 4×8 Bench Press@70/75%

B. Conditioning

For Time:
Buy In: 100 Double Unders
30-20-10
GTOH@50/35kg
T2B
Buy Out: 100 Double Unders
Score = Time

Friday
Main Class

A. Conditioning

For Time:
3 Rounds
Row 250/200m
24 KB Swings@24/16kg
12 Down Ups
Score = Time

Rest 10 minutes

For Time:
3 Rounds
15/12 Calorie Assault Bike or Ski Erg
15 KB Push Press@24/16kg
15 Slamballs@35/20lbs
Score = Time

Saturday
Main Class

For Time:
10-1
Deadlifts@140/100kg
Strict HSPUs
Bar Muscle Ups
Over Bar Burpee
Score = Time

Sunday
Main Class

For Time:
50 Calorie Row
40 Pull-Ups
30 STOH@60/40kg
20 Pistols (1 rep = both legs)
10 Ring Muscle Ups
Score = Time

Conditioning

TUESDAY

For Time:
30-20-10
Down Ups
Russian KB Swings@32/24kg
Wallballs@9/6kg
Alt Goblet Lunge@32/24kg
Score = Time 

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
100 Double Unders (split)
20 Press Ups
30 Synchronised Air Squats
400m Run (together)
500m Row (split)

FRIDAY

EMOM 40
1 – 15/12 Calorie Assault Bike
2 – 15/12 Calorie Ski Erg
3 – 15/12 Calorie Row
4 – Rest

Monday
Main Class

A. Strength 

20 minutes to work up to a heavy single Deadlift

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

B. Conditioning

For Time:
10 Squat Clean@80/60kg
10 Over Bar Burpee
8 Squat Clean@80/60kg
10 Over Bar Burpee
6 Squat Clean@80/60kg
10 Over Bar Burpee
4 Squat Clean@80/60kg
10 Over Bar Burpee
2 Squat Clean@80/60kg
Score = Time

Tuesday
Main Class

Conditioning

5 Rounds
In an 8 Minute Window Complete:
20/14 Calorie Row
20/14 Calorie Assault Bike
20/14 Calorie Ski Erg
20 Down Ups

Coaches notes:
Scale the reps accordingly, aim to finish in 6 minutes with a 2 minute rest.

Wednesday
Main Class

A. Strength 

E3MOM 4×10 Bench Press@65/70%

B. Conditioning

For Time:
“Ed”
100 Thrusters@50/35kg
Everytime you drop or stop complete 5 Over bar burpees till you complete 100 reps
Score = Time

Thursday
Main Class

A. Weightlifting

Lifting every 3 minutes:

6×3 Hang Power Snatch + 3 OHS

Or

Hang Power Snatch Technique Work

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

Hang Power Snatch Warm Up:
2 Round
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pull
5 – Hang Muscle Snatch
5 – Hang Power Snatch
5 – Deep Hang Power Snatch
(Rest 30 seconds between rounds)

B. Conditioning

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

Friday
Main Class

A. Strength 

E3MOM 5×5 Back Squat@80%

B. Conditioning

AMRAP 12
12 Burpees
16 Cal Row
18 Wallballs@9/6kg
36 Double Unders

Saturday
Main Class

A. Conditioning

For Time:
DB “DT”
5 Rounds
12 [email protected]/15kg
9 Hang Power Clean@@22.5/15kg
6 Push Jerk@@22.5/15kg
Score = Time

B. Conditioning

For Time:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Score = Time

Sunday
Main Class

A. Conditioning

AMRAP 8
2,4,6,8,10,12…….
GTOH@70/50kg
Bar Muscle Ups
Score = Reps

Rest 12 minutes

B. Conditioning

AMRAP 8
2,4,6,8,10,12…….
DB [email protected]/15kg
Box Jumps@24/20″
Score = Reps

Conditioning

MONDAY/TUESDAY

30 EMOM
1min = 15/12 Calorie Row
2min = 20 Russian KB swings 32/24
3min = ME Down Ups
4min = 50 Double Unders
5min = REST
Score = Down Up Reps

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

Monday
Main Class

A. Strength

20 minutes to work up to a heavy single Bench Press

B. Conditioning

For Time or AMRAP 20
20-15-10-10-15-20
Hang Power Clean@50/35kg
Pull Up
Score = Time

Tuesday
Main Class

A. Strength

E3MOM 5×5 Strict Press@80%

B. Conditioning

Minute 0-8
40 Calorie Row
30 [email protected]/30kg
20 Bar Facing Burpees
15 Wallballs@14/9kg
Minute 8-15
30 Calorie Row
20 STOH@60/40kg
10 Bar Facing Burpees
15 Wallballs@14/9kg
Minute 15-Finish
20 Calorie Row
10 STOH@80/60kg
5 Bar Facing Burpees
15 Wallballs@14/9kg

Wednesday
Main Class

A. Strength

E3MOM 5×2 Deadlift@85/90%

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

B. Conditioning

For Time:
“Diane”
21-15-9
Deadlift@100/70kg
HSPU’s or Double KB Push Press@24/16kg
Score = Time

Thursday
Main Class

A. Conditioning

AMRAP 15
20/14 Calorie Assault Bike
10 Front Squats@60/40kg
Score = Time

Rest 15 minutes

B. Conditioning

AMRAP 15
15/12 Calorie Ski Erg
12 Pull Ups
Score = Time

Friday
Main Class

A. Weightlifting

Lifting every 3 minutes:

6X1 Snatch + 2 Hang Snatch@70/80% of 1RM Snatch

Or

Snatch Technique Work

Snatch/Hang Snatch Warm Up:
1 Round
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

1 Round
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pull
5 – Muscle Snatch
5 – Power Snatch
5 – Power Snatch
5 – Snatch

B. Conditioning

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

Saturday
Main Class

Conditioning

In Teams of 3
Waterfall Style
(when person 1 finishes the row person 2 starts)

For Time:
15 Round (5 each)
20/14 Calorie Row
15 Wallballs@9/6kg
10 Over Box Burpee@24/20″
Rest exactly 1 minute after 3 rounds completed
Score = Overall Finish Time

Sunday
Main Class

A. Strength

E3MOM 5×4 Back Squat@80%

B. Conditioning

For Time:
21-15-9
DB Push [email protected]/15kg
Pull Up

15-12-9
DB [email protected]/15kg
Pull Up

12-9-6
DB [email protected]/15kg
Pull Up
Score = Time

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

Monday
Main Class

A. Strength

E3MOM 5×4 Back Squat@80%

B. Conditioning

For Time:
In Pairs
50-40-30-20-10
Calorie Row
Over Box Jumps@24/20″
Alt DB Snatch@30/22.5kg
Score = Time

Tuesday
Main Class

A. Strength

E3MOM 5×8 Bench Press@65/70%

B. Conditioning

For Time:
50 Wallballs@14/9kg
40 T2B
30 Burpees Over Bar
20 Deadlifts@@140/90kg
10 Right Arm DB Push Press@30/22.5kg (single arm)
10 Left Arm DB Push Press@30/22.5kg (single arm)
Score = Time

Wednesday
Main Class

A. Conditioning

AMRAP 36
In Pairs
1000m Row
52 Over Erg Burpees
52 Goblet Squats@32/24kg
52 Alt Goblet Lunges@32/24kg
800m Row
28 Over Erg Burpees
28 Goblet Squats@32/24kg
28 Alt Goblet Lunges@32/24kg
Score = Reps

Thursday
Main Class

A. Weightlifting

20 minutes to work up to a 3RM Hang Clean

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

B. Conditioning

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

C. Midline Conditioning

For Quality:
3 Rounds
12 V Ups
24 Sit Ups
48 Double Unders

Friday
Main Class

A. Strength

E3MOM 5×5 Push Press@80%

B. Skill

Bar Muscle Up

C. Conditioning

For Time:
15-12-9
GTOH@70/50kg
Bar Muscle Up
Score = Time

Saturday
Main Class

A. Conditioning

AMRAP 4
Row 30/20 Calories
ME Over Erg Burpees

Rest 6 minutes

AMRAP 14
21-18-15-12-9-6-3
DB [email protected]/15kg
Over Box Jumps@24/20″

Rest 6 minutes

AMRAP 4
Row 30/20 Calories
ME Over Erg Burpees
Score = Total Reps Over the 3 workouts

Sunday
Main Class

A. Strength

E3MOM 5×3 Deadlift@85/87.5%

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

B. Strength

4x40m Farmers Carry 32/24kg KB in each hand
(Rest 90 seconds after each round)

C. Conditioning

AMRAP 10
10 Pull Ups
15 Press Ups
20 Air Squats
Score = Reps

Conditioning

MONDAY/TUESDAY

For Time or AMARAP 30
5 Rounds (yes 5)
Run 800m (yes 800)
20 Air Squats
20 Sit Ups
Score = Time

WEDNESDAY/THURSDAY

For Time:
Double Unders
100-80-60-40-20
Wallballs@14/9kg
50-40-30-20-10
Score = 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

Monday
Main Class

A. Strength

E3MOM 5×6 Bench Press@70/75%

B. Strength

E2MOM 4×8 Single Arm DB Row

Weight:
As heavy as possible whilst maintaining form.

C. Strength

EMOM 25
1 – 8 DB Strict Press
2 – 8 Strict Pull Ups
3 – 8 Lying Tricep Extension
4 – 8 Hammer Curl
5 – 8 V Ups

Weight:
As heavy as possible whilst maintaining form.

Tuesday
Main Class

A. Conditioning

Go harder than you think you can and maintain!

In Pairs
For Time:
Run 800m as a pair, holding hands optional but highly recommended.
60 Calorie Row
Rest 2 minutes
60 Calorie Row
Rest 2 minutes
60 Calorie Ski Erg
Rest 2 minutes
60 Calorie Ski Erg
Rest 2 minutes
60 Calorie Assault Bike
Rest 2 minutes
60 Calorie Assault Bike
Run 800m as a pair, holding hands optional but highly recommended.
Score = Time

Wednesday
Main Class

A. Strength

E3MOM 5×4 [email protected]/85%

B. Conditioning

For Time or AMRAP 10
21-15-9
Hang Power Clean@50/35kg
STOH@50/35kg
Over Bar Burpees
Score = Reps

Rest 5 minutes

C. Conditioning

For Time or AMRAP 10
3 Rounds
300m Run
10 DB [email protected]/15kg
Score = Reps

Thursday
Main Class

A. Strength

E2MOM 5×8 Single Arm DB Strict Press

Weight:
As heavy as possible whilst maintaining form.

For Time:
10-1
Handstand Press Up
T2B
KB Swing@32/24kg
Alt Jumping Lunges (both legs = 1Rep)
Score = Time

Friday
Main Class

A. Weightlifting

E3MOM 6×3 Hang Snatch@75%

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)

B. Conditioning

“17.1”

Saturday
Main Class

A. Weightlifting

20 minutes to work up to a 3RM Thruster

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 or AMRAP 25
30-20-10-10-20-30
Wallballs@14/9kg
Run 400m after each set of Wallballs, 6 times in total!
Score = Time

Aim: This will not be quick, you might hate me during but hopefully thank me after! 🙂

Sunday
Main Class

A. Conditioning

For Time:
In Pairs
300m Farmers Carry 32/24kg in each hand, one carries then change when needed (DO NOT DROP THE KB’S!!!)
40 Deadlifts@140/90kg
40 Straight Over Box Jump@24/20″
30 Deadlifts@140/90kg
30 Straight Over Box Jump@24/20″
20 Deadlifts@140/90kg
20 Straight Over Box Jump@24/20″
10 Deadlifts@140/90kg
10 Straight Over Box Jump@24/20″
300m Farmers Carry 32/24kg in each hand, one carries then change when needed (DO NOT DROP THE KB’S!!!)
Score = Time

Conditioning

MONDAY/TUESDAY

For Time:
10-20-30
Calorie Ski Erg
Wallballs@9/6kg
Score = Time

Rest 10 minutes

For Time:
10-20-30
Calorie Row
Over Erg Burpee
Score = Time

Rest 10 minutes

For Time:
10-20-30
Calorie Assault Bike
Slamballs@35/20lbs
Score = Time

WEDNESDAY/THURSDAY

For Time:
10 Rounds 0r AMRAP 20
Run 400m
10 Burpees
Score = Time 

FRIDAY

AMRAP 30
In Pairs Complete The Following ‘You Go I Go on each round’
5 Cal Assault Bike
5 Cal Row
20 Ab Mat Sit Ups
50 Double Unders
10 Cal Assault Bike
10 Cal Row
20 Ab Mat Sit Ups
50 Double Unders
15 Cal Assault Bike
15 Cal Row
20 Ab Mat Sit Ups
50 Double Unders
20 Cal Assault Bike
20 Cal Row
20 Ab Mat Sit Ups
50 Double Unders

*Once you complete the 20’s you go back to the 5’s

Monday
Main Class

A. Strength

20 minutes to work up to a heavy single Back Squat

Warm Up:
2 Rounds
10 Alt Hip Opener
15 Air Squats
20 Alt Lunges
30m Bear Crawl

Aim:
This does not have to be a new 1RM. Its to be used for the % work so wants to be as technically perfect as possible.

B. Conditioning

For Time:
3 Rounds
20 Alternating Pistols
20 KB Swings@32/24kg
20 Burpees
Score = Time

Tuesday
Main Class

A. Sports Specific Weightlifting

For Quality:
5 Rounds
E2MOM
12 Deadlift
9 Hang Power Clean
6 STOH

Warm Up:
3 Rounds
5 Deadlift
5 Hang Muscle Clean
5 Hang Power Clean
5 Push Press
5 Push Jerk

Aim:
Work on moving the barbell around fluidly and thus, effeciently. Think about how you’re moving the weight not how much weight you can move.

Weight:
Either increase the weight each round or use 70/80% of IRM Push Jerk as a guide.

B. Conditioning

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

Wednesday
Main Class

A. Strength

E3MOM 5×12 Front Rack Lunge

Weight:
As heavy as possible whilst maintaining form.

B. Skill

Butterfly Pull-up

C. Conditioning

For Time:
30-20-10
Front Squat@60/40kg
Over Bar Burpee
Pull Up
Score = Time

Thursday
Main Class

A. Strength

E3MOM 5×5 Deadlift@75/80%

B. Skill

Double Unders

C. Conditioning

AMRAP 20
15 Russian KB Swings@32/24kg
30 Double Unders
15 Box Jumps@24/20″
30 Double Unders
Score = Reps

Friday
Main Class

A. Strength

E3MOM 5×2 Front Squat@80%

B. Weightlifting

E2MOM 5×3 Squat Clean@80%

Aim:
Go for singles, working on re-setting with each rep.

C. Conditioning

AMRAP 12
2,4,6,8,10,12….
Alt DB Hang Clean and Jerk Left [email protected]/15kg
Alt DB Hang Clean and Jerk Right [email protected]/15kg
T2B
Score = Reps

Saturday
Main Class

A. Strength

E2MOM 5×3 Strict Press@80%

B. Skill

Kipping Handstand Push Up

C. Conditioning

For Time:
10-1
HSPU
Burpee 6″ Target
C2B Pull Up
Wallballs@30/20lbs
Score = Time

Sunday
Main Class

A. Conditioning

Go harder than you think you can and maintain!

In Pairs
2 Rounds
60 Calorie Row
Rest 2 minutes
60 Calorie Row
Rest 2 minutes
60 Calorie Ski Erg
Rest 2 minutes
60 Calorie Ski Erg
Rest 2 minutes
60 Calorie Assault Bike
Rest 2 minutes
60 Calorie Assault Bike
Score = Time

Conditioning

MONDAY/TUESDAY

30 EMOM
1min = 15/12 Cal Row
2min = 20 Russian KB swings 32/24
3min = ME Burpees
4min = 40 Double Unders
5min = REST
Score = Burpee Reps

WEDNESDAY/THURSDAY

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