Monday

A. Strength
4 Rounds:
6 DB Strict Shoulder Press
6 DB Push Press
6 DB Push Jerk
Rest 90seconds

B. Conditioning
6 Rounds
In a 3 minute window complete:
12 Hang Power Cluster
12 Burpees Over Object
36 Double Unders

Strength Notes:
If you have one dumbbell/kb, it’s 6 reps on each arm.

Two dumbbells/kb, use both or if you have one use a barbell.

Conditioning Notes:
Double Unders:
Single Skip – Double the reps
Star Jumps –  Half the reps

Hang Power Cluster:
If you have one dumbbell/kb, it’s 6 reps on each arm.
Two dumbbells/kb, use both or if you have one use a barbell.

Tuesday

A. Strength
4 Rounds:
30 Air Squats
20 Pistol Squats
10 Jumping Squats

B. Conditioning
3 Rounds
40 Alt Step Out Lunge
20 Press Ups
40 Thrusters
20 Sit Ups

Conditioning Notes:
Thruster:
If you have one dumbbell/kb, it’s 20 reps on each arm.
Two dumbbells/kb, use both or if you have one use a barbell.

Wednesday

A. Strength
EMOM 10
1 – 30/40% of Max Set Strict HSPU
2 – 10 V Ups

B. Conditioning
In Pairs
AMRAP 24
YGIG

Player 1
10 Down Ups
10 Tuck Jumps
10 STOH

Player 2
Most hold object used for STOH overhead for Player 1 to complete reps! Then change.

Strength Notes:
Strict HSPUs:
Pike Press or Seated DB Strict Press (All will be demonstrated by the coach)

Thursday

A. Strength
4 Rounds:
12 Upright Row
Rest 30seconds
12 Front Raise
Rest 1minute

B. Conditioning
5 Rounds
In a 3 minute window complete:
24 Double Unders
12 DB Hang Snatch Right Arm
24 Double Unders
12 DB Hang Snatch Left Arm

Conditioning Notes:
Double Unders:
Single Skip – Double the reps
Star Jumps –  Half the reps

Friday

A. Strength
4 Rounds:
12 Cossack Squat
Rest 30seconds
12 Step Out Lunge
Rest 1minute

B. Conditioning
AMRAP 12
2,4,6,8,10,12……..
Strict HSPU
Overhead Squat
Burpee

Conditioning Notes:
Strict HSPUs:
Pike Press or DB Strict Press (All will be demonstrated by the coach)

Overhead Squat:
If you have one dumbbell/kb, it’s 2,4,6,8,10,12…….. reps on each arm or if you have one use a barbell.

 

Saturday

Quinney Vs Deag

Sunday

AMRAP 30
In Pairs
YGIG
A.
5 Strict HSPUs
7 Hang Power Clean
9 Burpees Over Object

B.
Comlete 50 Double Unders

Notes:
Player 1 completes A., when complete Player 2 can start A. As soon as Player 1 finishes A. they must complete 50 double unders before they can start back on A, but only after Player 2 has finish A.

 

 

Barbell Classes

Wednesday

E2MOM
6×1 Snatch High Pull + 1 Snatch

EMOM 10
1 Snatch + 1 Hang Snatch

 

Friday

E2MOM
6×1 Clean + 1 Hang Clean

EMOM 10
5 Hang Clusters

E2MOM
4×8 RDL

Monday

A. Strength
4 Rounds:
12 DB Upright Row
Rest 30seconds
12 Lat Raise
Rest 1minute

B. Conditioning
For Time:
5-4-3-2-1 Reps of complex
After each set 50 Double Unders (5sets in total)

1 Rep =
1 DB Muscle Clean
1 DB Power Clean
1 DB Squat Clean
1 DB Strict Press
1 DB Push Press
1 DB Push Jerk
All on Right Arm

1 DB Muscle Clean
1 DB Power Clean
1 DB Squat Clean
1 DB Strict Press
1 DB Push Press
1 DB Push Jerk
All on Left Arm

Conditioning Notes:

If you have a barbell:
1 Rep =
2 Muscle Clean
2 Power Clean
2 Squat Clean
2 Strict Press
2 Push Press
2 Push Jerk

Double Unders
Single Skip – Double Reps
Star Jumps – 25 Reps

Tuesday

A. Strength
4 Rounds:
12 Bulgarian Split Squats (each leg)
Rest 30seconds
12 Cossack Squats (each leg)
Rest 1minute

B. Conditioning
Minutes 0-4
10 Goblet Squat
10 Down Ups

Minute 4-5 Rest

Minutes 5-9
10 Goblet Lunge
10 Burpees

Minute 9-10 Rest

Minutes 10-14
10 Air Squats
8 BW Alt Lunges
6 HR Press Ups

Wednesday

A. Conditioning
AMRAP 12
2,4,6,8,10,12
Hang DB Snatch Alternating Arm
Tuck Jump
Sit Up

B. Strength
4 Rounds:
10 Hammer Curl
Rest 30 seconds
10 Lying Tricep Press
Rest 30 seconds

Conditioning Notes:

If you have a barbell, use for the Hang Snatch.

Thursday

A. Strength
4 Rounds:
12 DB Strict Press
Rest 30seconds
12 Front Raise
Rest 1minute

B. Conditioning
10 Rounds:
10 Thrusters
30 Double Unders

Conditioning Notes:

If you have a barbell, use for the Thrusters.

Double Unders
Single Skip – Double the reps
Star Jumps – Same rep range

 

Friday

A. Strength
4 Rounds:
4X12 Tempo Squat – 10-3-1-0
Rest 30seconds
4X12 Tempo Bulgarian Split Squat – 5-3-1-0
Rest 1minute

B. Conditioning
AMRAP 14
20 Burpees
20 HSPUs
200m Run

Strength Notes:
Either Air Squat, Front, Back, or Goblet. Go as heavy as you can if you don’t have enough weight, go down slow, hold at the bottom, up slow to increase time under tension.

Conditioning Notes:
Kipping or Strict HSPUs, DB Push Press or DB Strict Press (All will be demonstrated by the coach)

200m Run
30 seconds Shuttle Runs
30 seconds High Knees on the spot

 

Saturday

Quinney vs Deag

Sunday

5 Rounds
1 – 30 Double Unders + 12 Air Squats
2 – 30 Double Unders + 20 Mountain Climbers
3 – 30 Double Unders + 12 Alt Reverse Lunge
4 – ME Burpees
5 – 30 Single Unders

Score = Total Burpees

 

 

Barbell Classes

Wednesday

E3MOM 5X3 Hang Power Clean + Push Press

E2MOM
5 Rounds:
12 Deadlift
9 Hang Power Clean
6 Push Jerk

Friday

E3MOM
2 Snatch Grip Behind Neck Strict Press + 2 SGBN Push Press +  2 SGBN Push Jerk + 2 Snatch Balance

EMOM 10
3 Hang Power Snatch

EMOM 10
1 Hang Power Snatch + 3 OHS

 

 

Monday

A. Strength
4 Rounds
4X12 DB Strict Press
Rest 30seconds
4X12 Front Raise
Rest 1minute

B. Conditioning
15-12-9-6
Thrusters
Single Arm DB Row (Right)
15-12-9-6
Thrusters
Single Arm DB Row (Left)

Conditioning Notes:
If you have one dumbbell/kb, split the reps on the Thruster as stated.

Two dumbbells/kb, use both for each Thruster.

Barbell, use that for the Thrusters.

Tuesday

Strength
4 Rounds
4X12 Squat
Rest 30seconds
4X12 RDL
Rest 90seconds

Strength Notes:
Either Air Squat, Front, Back, or Goblet. Go as heavy as you can if you don’t have enough weight, go down slow, hold at the bottom, up slow to increase time under tension.

Conditioning
10 Rounds
12 Russian KB Swings
10 Alt Goblet Step Out Lunge
8 Burpees into Tuck Jump

Wednesday

A. Core
3 Rounds
12 Hollow Rocks
12 Russian Twists
12 Laying Leg Raise
Rest 90seconds

B. Conditioning
DB Hanging Isabelle
30 DB Hang Snatch

Rest 5 minutes

DB Hanging Grace
30 DB Hang C&J

Conditioning Notes:
If you have one dumbbell/kb, it’s 30 reps on each arm.

Two dumbbells/kb, use both – 30 reps in total.

Barbell, use for 30 reps in total.

Thursday

A. Conditioning
21-15-9
Strict HSPU
Bench Dips
Hand Release Push Ups

B. Conditioning
50-45-40-35-30-25-20-15-10-5
Double Unders
After each set – 10 Burpees

A. Conditioning Notes:
Strict HSPUs, Pike Press or Seated DB Strict Press (All will be demonstrated by the coach)

B. Conditioning Notes:
Double Unders
Single Skip – Double the reps
Star Jumps – Same rep range

Friday

A. Strength
EMOM 12
1 – 15 Bulgarian Spilt Squats Right Leg
2 – 15 Good-morning
3 – 15 Bulgarian Spilt Squats Left Leg
4 – Rest

B. Conditioning
AMRAP 12
6 Single Arm Devils Press Right Arm
6 Overhead DB Lunge Right Arm
6 Single Arm Devils Press Left Arm
6 Overhead DB Lunge Left Arm
24 Sit Ups

Conditioning Notes:
If you have one dumbbell/kb, split the reps on the Hang Power Clean 5 on Right the first minute then 5 on the left the second.

Two dumbbells/kb, use both.

Barbell, use that for Power Clean and go from the floor.

Saturday

Quinney vs Deag

Sunday

A. Skill
Turkish Get-Up

You will be coached through the movement. Complete 6 reps alternating arms. You will being seeing more of these so get practising.

B. Conditioning

‘How far can you get?
AMRAP 20
2,4,6,8,10,12,14……….
Down Up
Single Arm DB C&J Right Arm
Air Squats
Single Arm DB C&J Left Arm

30 Double Unders after each round!
2,2,2,2 – 30 4,4,4,4 – 30………

Conditioning Notes:
Everyone uses a single DB/KB if possible.

Double Unders
Single Skip – Double the reps
Star Jumps – Same rep range

 

 

Barbell Classes

Wednesday

E3MOM 5×8 Snatch Balance

EMOM 10
1 + Power Snatch + 3 OHS

EMOM 10
3 Hang Snatch

 

Friday

E3MOM 5X6 Muscle Clean + Strict Press

EMOM 10
3 Hang Cluster

EMOM 10
2 Hang Clean + 1 Split Jerk

 

Monday

A. Strength
4X12 Bent Over Row
Rest 30seconds
4X12 Lat Raise
Rest 1minute

B. Conditioning
AMRAP 20
30-20-10-20-30
HR Press Ups
Push Press
Hang Power Clean
Sit Ups

Conditioning Notes:
If you have one dumbbell/kb, split the reps.

Two dumbbells/kb, use both.

Barbell, use that for Push Press and Hang Power Clean.

Tuesday

Strength
A.1 10 Cossack Squat
Rest 30seconds
A.2 10 Alt Step Out Lunge
Rest 90seconds

Conditioning
5 Rounds
2 minutes work : 2 minutes rest
12 Thrusters
12 Down Up
30 Double Unders

Conditioning Notes:
If you have one dumbbell/kb, split the reps on the Thruster.

Two dumbbells/kb, use both.

Barbell, use that for Thrusters.

Double Unders – 30
Single Skip – 60
Star Jumps – 20

Wednesday

A. Core
3 Rounds
10 V-Up
20 Seconds Hollow Hold
30 Sit Ups
Rest 90seconds

B. Conditioning
EMOM 28
1 – 45seconds Star Jumps
2 – 45seconds Mountain Climbers
3 – 45seconds Air Squats
4 – 45seconds Alternating Reverse Lunge
5 – 45seconds Shuttle Runs
6 – 45seconds Cossack Squat Alternating Legs

Conditioning Notes:
All bodyweight movements. If  you don’t have space for shuttles then run on the spot.

Thursday

A. Strength
EMOM 10
1 – 30/40% of Max Set Strict HSPU
2 – 20 Pistols

B. Conditioning
For Time:
50-40-30-20-10
DB Push Press
Squat

Strength Notes:
1 – Strict HSPUs, Pike Press or Seated DB Strict Press (All will be demonstrated by the coach)

2- Pistols, Elevated Single Leg Box Squat or Bulgarian Split Squat

Conditioning Notes:
If you have one dumbbell/kb, split the reps on the Push Press.

Two dumbbells/kb, use both.

Barbell, use that for the Push Press or Front Squat if you choose to use weight.

Friday

A. Strength
5 Rounds
12 Renegade Row
Rest 30seconds
12 Tricep Dips
Res 30seconds

B. Conditioning
100 Burpees Over Object
Starting with an EMOM 5 Hang Power Clean

Conditioning Notes:
If you have one dumbbell/kb, split the reps on the Hang Power Clean 5 on Right the first minute then 5 on the left the second.

Two dumbbells/kb, use both.

Barbell, use that for Power Clean and go from the floor.

Saturday

Quinney vs Deag

Sunday

Conditioning

AMRAP 9
15 Russian KB Swings
10 HSPU

Rest 3 mins

AMRAP 9
16 Hang Clean and Jerk
10 Burpees over DB

Rest 3 mins

AMRAP 9
15 Plate GTOH
10 Burpees onto plate

Conditioning Notes:
If you have one dumbbell/kb, split the reps on the Hang Clean and Jerk and if no plates then alternate arm.

Two dumbbells/kb, use both for Hang Clean and Jerk. If no plate use both dumbbells/kb.

Barbell, use that for Power Clean and go from the floor. If no plate use the barbell for GTOH.

Program Notes:

This weeks program includes a bodyweight/dumbbell option AND an alternative workout option if you are lucky enough to have a barbell. We haven’t prescribed weights at all as access to load varies so much from person to person, so listen in on the livestream for the desired stimulus for the workout from the coach.

Monday

AMRAP 26
1 minute work / 1 minute rest
For Time:
30 DB Squat Snatch
100 DU
30 OH Lunge
20 DB Squat Snatch
75 DU
20 OH Lunge
10 DB Squat Snatch
50 DU
10 OH Lunge

Tuesday

EMOM 36
1 – 45 Seconds ME DB Strict Press R-Arm
2 – 45 Seconds ME DB Strict Press L-Arm
3 – 45 Seconds Sit Ups
4 – 45 Seconds ME DB Row R-Arm
5 – 45 Seconds ME DB Row L-Arm
6 – 45 Seconds Hollow Hold
7 – 45 Seconds ME DB Hammer Curl R-Arm
8 – 45 Seconds ME DB Hammer Curl R-Arm
9 – 45 Seconds V-Ups

Barbell
EMOM 36
1 – 45 Seconds ME Strict Press
2 – 45 Seconds Sit Ups
3 – 45 Seconds Bent Over Row
4 – 45 Seconds Hollow Hold
5 – 45 Seconds Hang Power Clean
6 – 45 Seconds V-Ups

Wednesday
Gymnastics

5 x 1 minute work / 2 minute rest 
30sec ME Strict HSPU or Pike Press
30sec ME Kipping HSPU or DB Push Press

4 x 3 minute work / 1 minute rest
10 DB Squat Clean Right
10 Tricep Dips
10 DB Squat Clean Left
10 Russian Press Ups

Barbell
4 x 3minute work / 1 minute rest
10 Squat Clean
10 Tricep Dips
10 Squat Clean
10 Russian Press Ups

Thursday

E2MOM x 5
15 Squats (add load if possible)
5 with a 3010 tempo
5 with a 3210 tempo
5 with a pulse

For Time:
100 Thrusters
100 Burpee Over Object
100 Jumping Switch Lunge
100 Mountain Climbers

Barbell
100 Thrusters
100 Burpee Over Bar
100 Jumping Switch Lunge (BW)
100 Mountain Climbers

Friday

3 Rounds:
5 Single Leg RDL’s on each leg
10 Glute Bridges
10 Cossac Squats (5 each leg)
1 min rest

Tabata x 5
1 – Bulgarian Split Squat (right)
2 – Double Unders
3 – Russian Swing
4 – Tuck Jumps
5 – Bulgarian Split Squat (Left)
6 – Rest 20 seconds
(2 minutes per round)

 

Saturday

IGYG Card Game with Chris & James

 

Sunday

Dumbbell
‘Kalsu’
For Time:
100 Single Arm DB Thrusters
Starting with and EMOM 5 Burpees

Barbell
‘Kalsu’
For Time:
100 Thrusters
Starting with and EMOM 5 Burpees