Monday

15-12-9

Power Clean@70/50kg

Front Squat@70/50kg

 

(Rest 10minutes)

 

15-12-9

STOH

Double-unders

50-50-50

Tuesday

European Championships

“17.2”

Wednesday

For Time:

5 Rounds

250/200m Row

6 Thrusters@60/40kg

24 Wallballs@9/6kg

Score = Time

Thursday

PART A

20 Minutes

Work up to heavy

1 Clean + 1 Hang Clean

 

PART B

12 EMOM

1 – 2 Clean + 2 Hang Clean@80% of weight achieved in Part A

2 – 10 Over Bar Burpee

 

Front Squat 5X5@80%

(Rest 2minutes between sets)

Friday

BB Strict Press 5X5@80%

(Rest 2minutes between sets)

 

Strict Pull-up 5X8

(Rest 2minutes between sets)

 

DB Bench Press 5X8

(Rest 2minutes between sets)

 

3 Rounds

Hollow Hold 45seconds

15seconds rest

Superman Hold 45seconds

 

Extra Credit:

10minute ME calories on Assault Bike

Saturday

5 Rounds

10 Power Clean@60/40kg

10 Over Box Jumps@30/20″

 

(Rest 10minutes)

 

4 Rounds

8 Power Snatch@60/40kg

8 C2B Pull-ups

 

(Rest 10minutes)

 

3 Rounds

6 STOH@60/40kg

6 Over Bar Burpee

Monday

30 EMOM

1 – 15/12 Calorie Row

2 – 12 Down-ups

3 – 12 Slamballs@35/20lbs

4 – 12 Pull-ups

5 – 12 DB Push [email protected]/15kg

6 – 15/12 Calorie Assault Bike

Tuesday

European Championships

“17.1”

 

Wednesday

For Time:

5 Rounds

20 Calorie Row

15 Burpees

10 DB Push [email protected]/15kg

5 Bar Muscle-ups

Score = Time

Thursday

Snatch 6X2@80/85%

(Rest 30/90seconds between sets)

 

6X2 Back Squat@80%

(Rest 2minutes between sets)

 

For Time:

120 Double-unders

100 Wallballs@9/6kg

120 Double-unders

Friday

Bench Press  5-5-3-3-2-2-1

(Rest 2minutes between sets)

 

Single Arm DB Row 4X8

(Rest 2minutes between sets)

 

For Quality:

3 Rounds

10 Strict T2B

20 Press-ups

10 Strict HSPU’s

20 Sit-ups

Saturday

10-9-8-7-6-5-4-3-2-1

Power Snatch@60/40kg

Double-unders

30-30-30-30-30-30-30-30-30-30

 

(Rest 10minutes)

 

10-9-8-7-6-5-4-3-2-1

Hang Power Clean@60/40kg

Over Bar Burpees

6-6-6-6-6-6-6-6-6-6

 

Monday

Pairs Relay

20 AMRAP

Row 250/200m

10 DB [email protected]/15kg

7 Burpees

Score = Reps

Tuesday

For Time:

5 Rounds

5 Power Clean@70/50kg

5 Cleans@70/50kg

5 Front Squats @70/50kg

5  Push Press@70/50kg

Score = Time

(12minute time cap)

 

Clean Grip Deadlift

5X5@100% OF 1RM Clean

(Rest 2minutes between sets)

Wednesday

RE-TEST

“Bergeron Beep Test”

EMOM

For as long as possible!

7 Thrusters@35/25kg

7 Pullups

7 Burpees

Score = Reps

Thursday

6X 1 Snatch + 1 Hang Snatch@80% of 1RM Snatch

(Rest 2minutes between sets)

 

In Pairs

For Time: 

50-40-30-20-10

DB Snatch@30/22.5kg

Over Box Jumps@24/20″

Friday

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)

 

For Time:

4 Rounds

50 Double Unders

25 Sit-Ups

Saturday

20 minutes:

Work up to a heavy 1RM Front Squat

 

In Pairs 

For Time:

100-80-60-40-20

Calorie Row

Goblet Squat@32/24kg

Burpee

Alt Goblet Lunge@32/24kg

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 THOSE WHO PARTICIPATED IN THE COMP, I ENCOURAGE YOU TO USE THIS SESSION AS ACTIVE RECOVERY BY SCALING THE REPS BACK.
PLEASE ASK A COACH FOR HELP WITH THIS!

30 EMOM

1 – 20/15 Calorie Row

2 – 20/15 Calorie Ski Erg

3 – Rest

4 – 20/15 Calorie Assault Bike

5 – 20 Burpees

6 – Rest

Tuesday

20 Minutes

Working on Snatch technique and Double-under drills

 

For Time:

30 Hang Snatch@60/40kg

Every time you drop the bar 30 Double-unders

Increase Double-unders by 10reps each time you drop!

 

Back Squat 6X3@80%

(Rest 2minutes between sets)

Wednesday

For Time:

Buy in: 50 Pull-ups

3 Rounds

250 Row

5 Thrusters@80/55kg

15 Wallballs@9/6kg

Buy out: 50 T2B

Score = Time

Thursday

A.

10 EMOM 3 Cleans@70/75%

 

B.

Push Press 4X8@70%

(Rest 2minutes between sets)

 

C.

Mixed Grip Deadlift 4X10@50/60%

(Rest 2minutes between sets)

Friday

In Pairs

For Time:

100 Calorie Row

80 Over Erg Burpee

80 Pull-ups

80 Calorie Row

60 Over Erg Burpee

60  Pull-ups

60 Calorie Row

40 Over Erg Burpee

40  Pull-ups

40 Calorie Row

20 Over Erg Burpee

20  Pull-ups

20 Calorie Row

Score = Time

Saturday

Gymnastic Skill:

Ring Muscle-up Drills

 

7 Rounds

5 Power Clean@70/50kg

5 Front Squat@70/50kg

5 STOH@70/50kg

5 Ring Muscle-ups

Extra Conditioning

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

Monday

For Time:

21-15-12-9-6-3

DB Push [email protected]/15kg 0r 20/16kg KB

C2B Pull-Ups

Score = Time

 

Rest 10minutes 

 

For Time:

3-6-9-12-15-21

Calorie Row

Burpees

Score = Time

Tuesday

20 Minutes Snatch drills

 

12 EMOM

1 – 1 Snatch + 1 Hang Snatch

2 – 12 Goblet Lunge@32/24kg

 

6 Rounds

For Time

12 Alt KB Snatch@24/16kg

30 Double Unders

Wednesday

20 AMRAP

50 Box Jumps@24/20″

40 Pistols

30 Calorie Row

20 Wallballs@9/6kg

10 Bar Muscle-ups

Score = Reps

Thursday

Bench Press 6X2@80%

(Rest 2minutes between sets)

Strict Pull-up 4X8

(Rest 2minutes between sets)

 

12 EMOM

1 – 10 Strict HSPU

2 – 10 T2B

 

For Time:

50 Double-Unders

10 Down-ups

40 Double-Unders

10 Down-ups

30 Double-Unders

10 Down-ups

20 Double-Unders

10 Down-ups

10 Double-Unders

Score = Time

Friday

A.

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

 

B.

12 EMOM

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

 

C.

4X6 Front Squat@70/80% of 1RM Front Squat

(Rest 2minutes between sets)

 

After Class Extra:

D.

6X2 Deadlift@80%

(Rest 2minutes between sets)

Saturday

10 AMRAP

10 OHS@50/35kg

10 C2B

40 Double Unders

Score = Reps

 

Rest 10minutes 

 

10 AMRAP

10 STOH@50/35kg

5 Ring Muscle-ups

10 Burpees

 

Extra Conditioning

Session 1

For Time:

30-20-10

Wallballs@9/6kg

Calorie Ski Erg

 

Rest 10minutes

 

30-20-10

Slam Balls@30/20lbs

Calorie Row

 

Session 2

20 AMRAP

Run 200m

12 Burpees

24 Lunges

36 Air Squats

 

Session 3

30 EMOM

1 – 10 Over Box Jumpa@24/20″

2 – 10 Goblet Squat@32/24kg

3 – 10 Goblet Lunge@32/24kg

 

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″