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

 

Monday

For Time:

“Pechey”

In Pairs

30 Deadlift@80/60kg

30 Power Clean@80/60kg

30 STOH@80/60kg

30 Front Squat@80/60kg

30 Clusters@80/60kg

Score = Time

Tuesday

Snatch

Snatch Drills

10 EMOM

1 Snatch + 1 Hang Snatch

 

10 AMRAP

50 Double Unders

20 KB Snatch@24/16kg

30 Sit-Ups

Score = Reps

 

After Class Extra:

Back Squat 5X3@80%

(Rest 2minutes between sets)

Wednesday

For Time:

30-20-10

Pistols

T2B

STOH@50/35kg

Score = Time

 

Rest 10 minutes 

 

For Time:

3 Rounds

15/12 Calories Row

15 DB [email protected]/15kg

15 Over Erg Burpee

Score = Time

Thursday

Strict Press 6X2@80/85%

(Rest 2minutes between sets)

 

10 EMOM

1 – 10 Strict Pull-Up

2 – 20 Press-Up

 

10 EMOM

1 – 10 DB Hammer Curl

2 – 20 Banded Tricep Push Down

Friday

20 Minutes to work up to a Heavy Clean

 

For Time:

100 Power Cleans@70/50kg

Starting with and every 2minutes complete 10 Front Squats@70/50kg

NO! You can’t count the first clean of the first set of front squats but you can thereafter!

 

After Class Extra:

5X5 Clean Grip Deadlift@100% OF A.1

(Rest 2minutes between sets)

 

Saturday

For Time:

Row 250/200m

24 KB Swings@24/16kg

12 Burpees

Row 250/200m

 

Rest 10minutes

 

For Time:

20 Calorie Assault Bike

20 Double DB Push Press@30/20kg

20 Slamballs@30/20lbs

20 Calorie Assault Bike

 

Session 1 

For Time: 

5 Rounds

20 Wallballs@9/6kg

20 Calorie Ski Erg

20 Double KB Deadlift@32/24kg

Score = Time 

 

Session 2 

20 AMRAP 

10 Calorie Row

10 Over Rower Burpee

10 Wallballs@9/6kg

10 Slamballs@30/20lbs

Score = Reps 

 

Session 3 

30 EMOM 

1 – 15/12 Calorie Assault Bike

2 – 50 Double Unders

3 – Rest

4 – 15/12 Calorie Row

5 – 15 Over Rower Burpee

6 – Rest

Monday

For Time:

21-15-9

Thruster@60/40kg

T2B

Score = Time

 

Rest 10minutes 

 

8 AMRAP

12 Deadlifts@70/50kg

9 Hang Power Clean@70/50kg

6 STOH@70/50kg

12 Over Bar Burpees

Score = Total Reps

Tuesday

Snatch Warm up and Drills

 

12 EMOM

1 – 5 Hang Power Snatch

2 – 40 Seconds ME Double Unders, 40 Seconds Double Under Practice or 100 Single Skips

 

Back Squat 5X5@70%

(Rest 2minutes between sets)

Wednesday

For Time:

21 -15-12-9-6-3

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

Pull-Ups

Score = Time

 

Rest 10minutes 

 

For Time:

3-6-9-12-15-21

Calorie Row

Burpees

Score = Time

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

 

“Annie”

50-40-30-20-10

Double-Unders

Sit-Ups

Friday

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

4X6 Front Squat@70/80%

(Rest 2minutes between sets)

 

After Class Extra:

6X2 Deadlift@80%

(Rest 2minutes between sets)

Saturday

20 AMRAP

50 Calorie row

100 Wallballs@9/6kg

50 Burpees

100 Box Jumps@24/20′

 

Session 1

For Time:

100 Calorie Row

100 Wallballs@9/6kg

100 Over Box Jumps@25/20″

(Every 2minutes complete 8 burpees)

Score = Time

 

Session 2

24 AMRAP

10 [email protected]/30kg

12 Calorie Ski Erg

10 Hang Power [email protected]/30kg

12 Calorie Assault Bike

10 Back [email protected]/30kg

12 Calorie Row

Score = Reps

 

Session 3

20 EMOM

1 – Run 400m

2 – 12 Burpees

 

Monday

For Time:

4 Rounds

5 Thrusters@80/60kg

7 Burpees

10 Pullups

Score = Time

 

Rest 10minutes

 

For Time:

3 Rounds

6 Hang Power Clean@80/60kg

12 Over Box Jumps@24/20″

24 Wallballs@9/6kg

Score = Time

Tuesday

In Pairs

30 AMRAP

50 DUs

40 Russian KB Swings@32/24kg

30 Calorie Row

20 Goblet Lunge@32/24kg

10 Down Ups

Score = Reps

Wednesday

Skill

OHS – Mobility Drills and Positioning work

 

8 AMRAP

6 Hang Power Snatch@60/40kg

24 Pistols or Goblet Squat@24/16kg

Score = Reps

 

Rest 10minutes

 

8 AMRAP

6 OHS or Back Squat@60/40kg

8 T2B

Score = Reps

Thursday

6 Rounds

Every 3 Minutes complete

1 Clean + 1 Front Squat + 1 Jerk@80/90%

1 Clean + 1 Front Squat + 1 Jerk@80/90%

Drop the bar and reset after the first jerk!

 

Clean Grip Deadlift 5X5@120% of 1RM Clean

(Rest 2minutes between sets)

 

After Class Extra:

7X2 Front Squat@80%

(Rest 2minutes between sets)

Friday

A.1 DB Bench Press 4X8

A.2 DB Single Arm Row

(Rest 30/90seconds between sets)

 

For Time:

5 Rounds

8 Strict HSPU

8 Strict Chin Up

8 Strict T2B

8 Deficeint Press Up on Plates

Saturday

In Pairs

1- Row 5000m

2- 10 [email protected]/30kg

Partner 1 Rows for Max Meters

Partner 2 Completes 10 Thrusters

Change each minute until you have completed 5000m in your pair

Score = Time

Session 1

For Time:

50 Wallballs@9/6kg

40 Calorie Row

30 Russian KB Swings@32/24kg

20 Burpees

100 Double Unders or 200 Single Skips

Score = Time

 

Session 2

26 AMRAP

10 Calorie Assault Bike

15 Over Box Jumps@24/20″

20 Slamballs@30/20lbs

30 Double Unders or 60 Single Skips

Score = Reps

 

Session 3

24 EMOM

1 – 250/200m Row

2 – 12 Burpees

3 – 250/200m Ski Erg

4 – 12 Wallballs@9/6kg

Monday

Skills

KB Snatch + Double Unders

10 EMOM

1 – 12 KB Snatch

2 – 40 Double Unders

 

For Time:

50 Wallballs@9/6kg

30 American KB Swings@24/16kg

30 Burpees

30 American KB Swings@24/16kg

50 Wallballs@9/6kg

Tuesday

Bench Press 6X2@80/85%

(Rest 2minutes between sets)

 

FOR QUALITY!

I would rather you did 1 perfect round than 4 sloppy ones!

“Move slow get strong”

12 AMRAP

14/7 Press Ups

7/4 Strict Pull-up

14 Single Arm KB strict Press (7 each arm)

Score = How well you listened to the coach and performed the movements

 

5 Rounds

10 DB Hammer Curl

10 Single arm OH Tricep Extension

(Rest 90seconds between sets)

Wednesday

For Time:

A.

12-9-6

Power Clean@70/50kg

Front Squat@70/50kg

 

Rest 10minutes 

 

For Time:

B.

12-9-6

STOH@70/50kg

Over Bar Burpees

 

This is how I looked after A. at Boxes 2015!

Thursday

In Pairs

For Time:

1000m Row

100 Deadlifts@100/70kg

100 Box Jumps@24/20″

800m Row

80 Deadlifts@100/70kg

80 Box Jumps@24/20″

600m Row

60 Deadlifts@100/70kg

60 Box Jumps@24/20″

400m Row

40 Deadlifts@100/70kg

40 Box Jumps@24/20″

200m Row

20 Deadlifts@100/70kg

20 Box Jumps@24/20″

100m Row

10 Deadlifts@100/70kg

10 Box Jumps@24/20″

Friday

A.1

14 minutes to work up to a Heavy Front Squat

A.2

6 minutes to work up to a Heavy Push Press

A.3

12 EMOM

1 – 10 Front Squats@40/50% of weight achieved in A.1

2 – 10 Push Press@40/50% of weight achieved in A.1

 

Saturday

8 Rounds

2:2

15/12 Calorie Assault Bike

30 DUs

ME Burpees

Score = Total Burpees over the 5 Rounds 

 

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