Monday

Bank Holiday Banger
In Teams of 3

A.
50-40-30-20-10
Pull Ups (Split)
Synchronised Press Ups (Two People)
Hang Power [email protected]/30kg (Split)
Synchronised Air Squats (Everyone)

B.
STOH (All Split)
50 Reps@60/40kg
40 Reps@70/50kg
30 Reps@80/55kg
20 Reps@90/60kg
10 Reps@100/65kg 

C.
3 Rounds
800m Run (Together, Everyone)
40 Synchronised Down Ups (Everyone)
20 Strict HSPUs (Split)

 

Tuesday

A. Strength

E3MOM 5×2 Front Squat@90%

B. Conditioning

For Time:
5 Rounds
10 Front Squat@60/40kg
10 Over Bar Burpee
10 Slam Balls (For Kelly Turner)
Score = Time

 

Wednesday

A. Gymnastics

E3MOM 4×50% of your Max Ring Dips

B. Conditioning

AMRAP 24
In Pairs
IGYG (Full Round)
6 GTOH@50/35kg
8 T2B
10 Wallballs@9/6kg
Score = Reps

 

Thursday

A. Strength

E3MOM 5×2 Bench Press@80/85% + 2 Legless Rope Climb or Rope Pulls from floor

B. Conditioning

For Quality:
5 Rounds
10 Single Arm DB Strict [email protected]/15kg (Right Arm)
15 Press Ups
10 Single Arm DB Strict [email protected]/15kg (Left Arm)
15 Pull Ups

 

Friday

A. Strength

E3MOM 5×6 Back Squat@70%

B. Conditioning

AMRAP 12
10 Squat [email protected]/30kg
30 Double Unders
Score = Reps

 

Saturday

A. Gymnastics

E3MOM 5×5 Deficit Strict HSPU

B. Conditioning

AMRAP 24
In Pairs
16 Synchronised Pull-Ups
14 Synchronised Down Ups
12 Synchronised Front Squat@70/50kg
16 Synchronised  T2B
14 Synchronised Down Ups
12 Synchronised STOH@70/50kg
Score = Reps

 

Sunday

EMOM 36
1 – 20/14 Calorie Assault Bike
2 – 20/14 Calorie Row
3 – Rest
4 – 20/14 Calorie Ski
5 – 20 Burpees
6 – Rest

 

MONDAY/TUESDAY

For Time:
30-20-10
Wallballs@9/6kg
Down Ups
Alt Jumping Lunge
Press Ups
Double Unders
Score = Time

WEDNESDAY/THURSDAY

Bleep Test 15m

+

3 Rounds
10 Strict T2B
30 Sit Ups

 

FRIDAY

For Time:
In Pairs
2000m Row
100 Synchronised Air Squat
1500m Row
75 Synchronised Air Squat
1000m Row
50 Synchronised Air Squat
500m Row
25 Synchronised Air Squat
Score = Time

 

Monday

A. Strength

E4MOM 5X4 Deadlift@85%

B. Conditioning 

AMRAP 12
8 Hang Squat Clean@50/35kg
10 T2B
12 Burpees Over Bar
Score = Reps

Tuesday

A. Strength

E4MOM 4×4 Back Squat@75/80%

B. Conditioning

For Time:
3 Rounds
12 STOH@60/40kg
24 Press Ups
48 Double Unders
Score = Time 

Wednesday

A. Gymnastics

E3MOM 4X50% of your Max BMU reps

B. Conditioning

For Time:
In Pairs
For Time:
100 [email protected]/30kg
100 Calorie Row
100 Burpees Over Bar
100 Pull Ups
Score = Time

Thursday

Weightlifting

20 Minutes to work up to a heavy Snatch 

20 Minutes to work up to a heavy C&J 

After Class extra if you want to get a bit sweaty:

For Time:
30 Alt DB [email protected]/15kg
10 Down Ups
30 Alt DB Hang C&[email protected]/15kg
10 Down Ups
20 Alt DB [email protected]/15kg
10 Down Ups
20 Alt DB Hang C&[email protected]/15kg
10 Down Ups
10 Alt DB [email protected]/15kg
10 Down Ups
10 Alt DB Hang C&[email protected]/15kg
Score = Time 

Friday

A. Strength

E4MOM 4×4 Front Squat@75/80% 

B. Conditioning

AMRAP 12
5  Clusters@50/35kg
10 T2B
20 Press Ups
30 Double Unders
Score = Reps

Saturday

AMRAP 30
In Pairs
800m Run
80 Wallballs@9/6kg
600m Run
60 Pull Ups
400m Run
40 Synchronised Burpees
200m Run
20 Bar Muscle Ups
Score = Reps 

Sunday

A. Strength

15 minutes to work up to a heavy Strict Press

B. Conditioning

AMRAP 20
In Pairs
Player 1
1 Squat Clean@60/40kg
1 Hang Squat Clean@60/40kg
1 STOH@60/40kg
1 Front Squat@60/40kg
1 Thruster@@60/40kg
1 Cluster@@60/40kg

Player 2 
1 Squat Clean@60/40kg
1 Hang Squat Clean@60/40kg
1 STOH@60/40kg
1 Front Squat@60/40kg
1 Thruster@@60/40kg
1 Cluster@@60/40kg

20 Calorie Row Split 10/10 Repeat
Score = Reps 

 

Conditioning 

MONDAY/TUESDAY

For Time:
50-40-30-20-10
Down Ups
Wallballs@9/6kg
DB Push Press
Sit Ups
Score = Time

 

WEDNESDAY/THURSDAY

For Time:
In Pairs
5 Rounds
400m Run
40 Synchronised Air Squats
40 Synchronised KB Swings@24/16kg
40 Synchronised Sit Ups
Score = Time

 

FRIDAY

EMOM 30
1 – 16 Down Ups
2 – 16/12 Calorie Ski
3 – 16/12 Calorie Assault Bike
4 – 16 DB [email protected]/15kg
5 – Rest

 

Monday

A. Strength

E4MOM 4×5 Back Squat@70/75% 

B. Conditioning 

For Time:
In Pairs
50 Deadlifts@140/90kg
50 Box Jumps@24/20”
50 Burpees Over Bar
50 Wallballs@9/6kg
Score = Time 

Tuesday

A. Strength

E4MOM 4×8 Bench Press@60/70%

B. Conditioning

AMRAP 10
10 Push Press@60/40kg
20/14 Press Ups
Score = Reps 

For Time:
3 Rounds
25 Sit Ups
50 Double Unders
Score = Time 

Wednesday

For Time:
In Pairs
10 Rounds
10 Front Squats@90/60kg
10 Burpees Over Bar
8 Rounds
8 Power Clean@70/50kg
8 Synchronised T2B
6 Rounds
6 Strict Press@50/35kg
6 Ring Muscle Ups
Score = Time

Thursday

A. Strength

E4MOM 5×5 Deadlift@80% 

B. Conditioning

EMOM 24
1 – Calorie Row
2 – Calorie Assault Bike
3 – Ski Erg
4 – 6 – 400m Run

45 Seconds on each bit of kit for Max Calories

Friday

A. Strength

E3MOM 5×5 OHS@80% 

B. Conditioning

AMRAP 12
10 Power Snatch@50/35kg
25 Wallballs@9/6kg
50 Double Unders
Score = Reps 

Saturday

In Pairs
5 Rounds
10 Squat Clean@100/70kg
20 Strict HSPU’s
Row 2K
5 Rounds 
10 BMU
20 Syncronised HR Press Ups
Row 2K 
Score = Time

Sunday

A. Strength

E3MOM 5×5 Strict Press@80%

B. Conditioning

AMRAP 20
6 KB Russian Swings@32/24kg
6 KB Hang Snatch Right Arm@32/24kg
6 KB Hang Snatch Left Arm@32/24kg
6 KB Goblet Squat@32/24kg
6 KB Lunge Right Arm@32/24kg
6 KB Lunge Left Arm@32/24kg
6 Down Ups
Score = Time

Conditioning

MONDAY/TUESDAY

AMRAP 30
400m Run
30 Wallballs@9/6kg
20 Down Ups
10 DB STOH@30/22.5kg
Score = Reps 

WEDNESDAY/THURSDAY

AMRAP 40
In Teams of 3
2000m Run
200 Calorie Row
200 Calorie Ski
200 Calorie Assault Bike
Score = Reps

Run: One person running. 2000m broken up in your team. 

FRIDAY

AMRAP 30
In Pairs
10 Over Box Burpee
10 Calorie Row
10 Wallballs@9/6kg
Score = Time

Coaches Notes:
P1 completes all movements (30 reps) then tags P2 who does the same.

Monday

Class Times:
9.00 – 10.30
10.30 – 12.00

A. 

AMRAP 16
In Teams of 3
120 Hang Clean & STOH@60/40kg
120 Burpees Over Bar
120 T2B

B. 

Minute 16-26
Everyone works up to a heavy complex of:
1 Power Clean
1 Hang Squat or Hang Power Clean
1 Squat Clean
3 Front Squats

C.

Minute 26
For Time:
6x800m Relay
(Everyone runs twice) 

 

Tuesday

A. Strength

E4MOM 4×6 Front Squat@70/75%

B. Conditioning 

For Time:
3 Rounds
400m Run
24 Alt DB [email protected]/15kg
24 Sit Ups
24 Alt Pistols 

 

Wednesday

Conditioning 

For Time:
In Pairs
6 Rounds
12 Deadlift@70/50kg
10 Hang Squat Clean@70/50kg
8 STOH@70/50kg
12 Calorie Row
10 Burpees Over Erg
8 Bar Muscle Ups
Score = Time 

 

Thursday

A. Strength

E3MOM 4X10 Strict Press@60% 

B. Conditioning

For Time:
10 Rounds
In Pairs
YGIG Full Round
15/12 Calorie Row
12 KB Swings@24/16kg
12 Box Jumps@24/20”
Score = Time

Friday

A. Strength

E4MOM 4×6 Back Squat@70/75%

B. Conditioning

For Time:
Run 800m
50 Thrusters@50/35kg
50 Pull Ups
Run 800m
Score = Time  

Saturday

Conditioning 

For Time:
In Pairs

80 T2B

2,4,6,8,10,12
Cluster@80/55kg
Burpees Over Bar
5,10,15,20,25,30

40 C2B Pull Up

4,8,10,12,14,16
Deadlift@140/90kg
Wallballs@14/9kg
10,20,30,40,50,60

20 Bar Muscle Ups
Score = Time

 

Sunday

Strong Person with Coach Knight

Conditioning

TUESDAY

AMRAP 30
In Pairs
40 Calorie Row
40 DB [email protected]/15kg
200m Run
40 Burpees
40 Wallballs@9/6kg
200m Run
Score = Reps

 

WEDNESDAY/THURSDAY

AMRAP 26
10 Right Arm DB Hang Clean & [email protected]/15kg
10 Left Arm DB Hang Clean & [email protected]/15kg
20 Down Ups
30 Air Squats
400m Run
Score = Reps

 

FRIDAY

10 Rounds
1 – 1 Minute Assault Bike
2 – 1 Minute Row
3 – 1 Minute Ski
4 – 1 Minute Rest
Score = Total Calories

Choose a set amount of calories as a target for each machine, each round – go for 10-20 cals each station and rest for the rest of each minute.

 

Monday

Conditioning

AMRAP 30
Pairs Chipper
100 Double Unders
90 Wallballs@14/9kg
80 Alt DB [email protected]/15kg
70 T2B
60 Alt DB C&[email protected]/15kg
50 Box Jumps@24/20″
40 Burpees
30 HSPU’s
20 Deadlifts@140/90kg
10 Bar Muscle Ups
Score = Reps 

Tuesday

A. Strength

E4MOM 4×6 Back Squat@70/75%

B. Conditioning 

EMOM 20
1 – 5 Clusters@50%
2 – 10 Down Ups + 10 Alt Jumping Lunges

Wednesday

Conditioning 

For Time:
In Pairs
3 Rounds
80 Calorie Row
60 T2B
40 Over Erg Burpees
20 STOH@70/50kg
Score = Time 

Thursday

A. Strength

E3MOM 4X10 Behind the neck Snatch Grip Strict Press 

B. Conditioning

EMOM 20
1 – 3 Hang Snatch@70%
2 – 30 Double Unders + 5 Strict HSPUs

Friday

A. Strength

E3MOM 5X5 Deadlift@80% 

B. Conditioning

AMRAP 8
7 T2B
14 Russian Swings@32/24kg
21 Double Unders
Score = Reps

Saturday

Conditioning 

For Time
In Teams of 3
3 Rounds
80 Thrusters@70/50kg
80 Pull Ups
80 C&J@70/50kg
80 T2B
80 Calorie Row + 160 Double Unders
Score = Reps 

Sunday

A. Strength

E3MOM 5X5 Front Squat@70/75% 

B. Conditioning

AMRAP 6
6 Power Clean@70/50kg
6 Burpees Over Bar
Score = Reps 

Rest 2 minutes

AMRAP 4 
4 Power Clean@70/50kg
4 Burpees Over Bar
Score = Reps 

Rest 2 minutes

AMRAP 2
2 Power Clean@70/50kg
2 Burpees Over Bar
Score = Reps 

Conditioning

MONDAY/TUESDAY

AMRAP 30
400m Run
30 DB [email protected]/15kg
30 Alt Lunges
400m Run
20 DB [email protected]/15kg
20 Alt Lunges
400m Run
10 DB [email protected]/15kg
10 Alt Lunges
Score = Reps 

WEDNESDAY/THURSDAY

EMOM 30
1 – 15 Down Ups
2 – 15 Wallballs@14/9kg
3 – 15 Sit Ups
4 – 15 Calorie Row
5 – 15 Press Ups

FRIDAY

AMRAP 30
In Pairs
100 Calorie Row
100 Calorie Ski
100 Calorie Assault Bike
100 Burpees
100 Double Unders
Score = Reps

Monday

Class Times:
9.00 – 10.30
10.30 – 12.00

In Teams of 3

For Time:
Buy in:
800m Partner Carry
1 Person must be carried at all times but can change when needed 🙂

200 Pull Ups
200 Ground to Overhead@50/35kg
200 Burpees Over Bar
200 Alt Front Rack Lunges@50/35kg
200 Push Up
200 Deadlift@100/70kg

Cash Out:
800m Partner Carry
1 Person must be carried at all times but can change when needed 🙂

Tuesday

A. Strength

E4MOM 4×6 Front Squat@70/75%

B. Conditioning

EMOM 20
1 – 5 TNG Power Clean@70%
2 – 10 Wallballs@9/6kg + 10 Press Ups

Wednesday

AMRAP 8
2,4,6,8,10,12…….
STOH@70/50kg
Bar Muscle Ups
Burpees Over Bar

Rest 2 minutes

AMRAP 6
2,4,6,8,10,12…….
STOH@60/40kg
C2B Pull Ups
Burpees Over Bar

Rest 4 minutes

For Time:
3 Rounds
20 STOH@50/35kg
20 Pull Ups
20 Burpees Over Bar
Score = Time

Thursday

A. Strength

EMOM 10
Strict HSPUs or Seated DB/BB Press

Pick a rep range you can maintain for the 10 minutes

B. Conditioning

For Time:
3 Rounds
800m Run
50 Wallballs@9/6kg
100 Double Unders
Score = Time 

Friday

A. Strength

E3MOM 4×8 Bench Press@60/70%

B. Conditioning

EMOM 24
1 – 10 Strict Pull Ups
2 – 20 Press Ups
3 – Rest
4 – 10 DB Renegade Row
5 – 10 Strict Ring Dips
6 – Rest

Saturday

EMOM 6
Power Output Clean
1 Rep Per Person
Score = Total weight lifted

Coaches Notes:
Pick a weight, hit that same weight EMOM 6.
It can be a different weight for each person.

2 Minute Transition

AMRAP 12
YGIG
5 Power Clean@60/40kg
10 T2B
5 Power Clean@70/50kg
10 Pull Ups
5 Power Clean@80/60kg
10 Wallballs@14/9kg
Score = Reps

Coaches Notes:
P1 5 Power Clean
P2 5 Power Clean
P1 10 T2B
P2 10 T2B
P1 5 Power Clean
P2 5 Power Clean
P1 10 Pull Ups
P2 10 Pull Ups
P1 5 Power Clean
P2 5 Power Clean
P1 10 Wallballs
P2 10 Wallballs
Repeat

 

Sunday

Strong person with coach Knight

https://www.youtube.com/watch?v=ak_0xwW2L_k

Conditioning

TUESDAY

For Time:
6 Rounds
20 Alt DB [email protected]/15kg
20 Wallballs@9/6kg
200m Run
20 Sit Ups
20 Down Ups
Score = Time

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
30 Plate GTOH@20/15kg
30 Plate OH Alt Lunge@20/15kg
30 Plate Hops
30 Calorie Row
26 Over Erg Burpee
Score = Reps 

FRIDAY

25 EMOM
1 – 15/12 Calorie Assault Bike
2 – 15 Slam Balls@35/20lbs
3 – 15/12 Calorie Ski Erg
4 – 15 Russian Swings@32/24kg
5 – 50 Double Unders

 

Monday

A. Strength

E3MOM 5×4 Front Squat@80%

B. Conditioning

AMRAP 14
50 Air Squats
40 DB [email protected]/15kg
30 Down Ups
20 Alt Jumping Lunge
10 DB [email protected]/15kg
Score = Reps

Tuesday

A. Strength

E3MOM 5×4 Deadlift@80%

B. Conditioning

EMOM 25
1 – 20 Russian KB Swings@32/24kg
2 – 10 Strict T2B/Leg Raise/Knee Raise
3 – Rest
4 – 20 Wallballs@9/6kg
5 – 20 Sit Ups
6 – Rest

Wednesday

A. Strength

AMRAP 10
3 Hang Power Cleans@70/80% + 10 Press Ups

B. Conditioning

8 Rounds
In Pairs
YGIG
15 Calorie Row
12 Power Clean@60/40kg
9 Burpee BJO @24″/20″
Score = Time

Coaches Notes:

Full round 15-12-9 then change.

Thursday

A. Strength

E3MOM 5×4 Bench Press@85/90%

B. Conditioning

For Time:
Buy In: 800m Run
30-20-10
DB [email protected]/15kg
Down Ups
Cash Out: 800m Run
Score = Time

Friday

Class Times:
9.00 – 10.30
10.30 – 12.00

In Teams of 3

Two people work through A. (one working at a time) while the third rows for calories.
Swap when you like.

A.
AMRAP 24
120 Alt Arm DB Hang Clean and [email protected]/15kg
100 TTB
80 Thrusters@50/35kg
60 Burpee Over Bar
40 Clusters@70/50kg

Score =

A. Reps

B. Max Calorie Row

C. 10 Minutes to achieve a 3RM Cluster

D. Easter Egg Hunt

Saturday

A. Strength

E3MOM 1 Snatch + 1 Hang Snatch + 1 OHS@80%

B. Conditioning

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

Sunday

A. Strength

E4MOM 4×8 Tempo Front Squat@60/70%

Tempo: 1-3-1-1

B. Conditioning

For Time:
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees
Score = Time

Conditioning

MONDAY/TUESDAY

EMOM 30
0 – 2 – Run 200m + 20 Wallballs@9/6kg
2 – 4 – Run 200m + 20 T2B
4 – 6 – Run 200m + 20 Down Ups

WEDNESDAY/THURSDAY

EMOM 30
1 – 15/12 Calorie Assault Bike
2 – 15 Wallballs@9/6kg
3 – 15 Box Jumps@24/20″
4 – 15 Russian Swings@32/24kg
5 – 15 Sit Ups

FRIDAY

AMRAP 30
In Pairs
12 Over Erg Burpee
12 Calorie Row
12 DB [email protected]/15kg
Score = Time

Coaches Notes:
P1 completes all movements (36 reps) then tags P2 who does the same.

Monday
A. Strength

E3MOM 5×3 Strict [email protected]/85%

B. Conditioning

For Time:
27-21-15-9
DB Hang Power [email protected]/15kg
T2B
Wallballs@14/9kg
Score = Time

Tuesday
A. Strength

E4MOM 5×4 Front Squat@80%

B. Conditioning

AMRAP 12
2,4,6,8,10…..
Deadlift@60/40kg
Front Squat@60/40kg
Bar Hops (yep)
Score = Reps

Wednesday

A. Strength

EMOM 10
Strict HSPUs or Seated DB/BB Press

Pick a rep range you can maintain for the 10 minutes

B. Conditioning

AMRAP 10
In Pairs
3 Rounds
30 Calorie Row
30 Thrusters@60/40kg or Inclusive@40/25kg
In Remaining Time ME Burpees Over Bar
Score = Reps

Coaches Notes For HSPU:
Seated DB Press: Sit yourself down in a “L” position. Your legs should be straight, chest proud, and back is flat. Place the dumbbells in each hand with the top of the bell on the shoulder and palms facing each other. If you are using a barbell, take the same seated position but hold a barbell in a front rack position. From here you fill your belly with air and engage your midline then begin to press. Your finishing position should be arms locked out overhead with bicep by the ear. If mobility is an issue try placing a 10kg plate underneath your butt. This will help you find more of a neutral position of you are tight in your hamstrings, hips, T-spine, etc. You can even play around with doing the barbell press with the hands out front – the same position they would be in at the bottom of the HSPU.

 

Thursday

A. Strength

E4MOM 5×4 Back Squat@80%

B. Conditioning

EMOM 20
1 – 20 Goblet Squat@32/24kg
2 – 20 Sit Ups
3 – 20 Alt Goblet Lunge@32/24kg
4 – Rest

 

Friday

A. Strength

E4MOM 4×6 Bench Press@75%

B. Conditioning

For Time:
3 Rounds
400m Run
30 Alt DB [email protected]/15kg
20 T2B
Score = Time

Saturday

AMRAP 30
In Teams of 3
150 Calorie Assault Bike + 150 Pull Ups
100 Calorie Row + 100 Down Ups
75 Calorie Ski + 75 Strict HSPU’s
Score = Reps

Sunday

A. Strength

E4MOM 5×3 Deadlift@85%

B. Conditioning

For Time:
3 Rounds:
60 Double-Unders
45 Air Squats
21/15 Calorie Row
10 Push Jerks@80/60kg
Score = Time

Conditioning

MONDAY/TUESDAY

EMOM 30
1 – 15/12 Calorie Row
2 – 15 Plate GTOH@25/15kg
3 – 15/12 Calorie Ski
4 – 15 Down Ups onto plate
5 – 15/12 Calorie Assault Bike

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
400m Run
30 Double Unders
20 Wallballs@9/6kg
10 DB Hang Power [email protected]/15kg
Score = Reps

5 Rounds
8 V-Ups
16 Sit Ups

FRIDAY

EMOM 30
Minute 1 – 2
400m Run + 15 Wallballs@9/6kg

Minute 2 – 4
20/15 Calorie Row + 15 Burpees

Minute 4 – 6
20/15 Calorie Ski Erg + 15 DB [email protected]/15kg

Monday

A. Strength

20 Minutes to work up to a heavy Front Squat

B. Conditioning

AMRAP 20
20 Wallballs@9/6kg
10 T2B
20 Burpees
10 Power Clean@60/40kg
Score = Reps

Coaches Notes:
Aim – Unbroken Sets, scale reps accordingly to achieve this.
Weight – No more than 50%

Tuesday

A. Strength

E4MOM
A.1 4×8 Bench Press@60%
A.2 4×20 Press Ups

Coaches Notes:
Complete A.1 Rest 30seconds complete A.2, go every 4minutes

B. Conditioning

AMRAP 24
In Pairs
400m Run (Both)
40 Alt DB [email protected]/15kg (Split)
400m Row (Split)
40 Box Jump Overs@24/20″ (Split)
Score = Reps

Wednesday

A. Strength

E3MOM 5×5 Strict Press@80%

B. Conditioning

For Time:
In Pairs
150 Thrusters@60/40kg
(Every time you drop or swap complete 6 Burpees Over Bar)
Score = Time

Thursday

A. Strength

10 EMOM
1 Snatch High Pull + 1 Snatch + 1 Hang Snatch@60/70%

B. Conditioning

For Time:
5 Rounds
8 Power [email protected]/30kg
32 Double Unders
Score = Time

Coaches Notes:
Pick a weight you can cycle sets of 8 with good form, don’t go from moving really well in A. to like a ‘wobbly sausage’ in B.

Friday

A. Strength

E3MOM 5×5 Front Squat@70/80%

Conditioning

For Time:
22-18-14-10
DB [email protected]/15kg
Sit-Ups
Burpees
Sit-Ups
Score = Time

 

Saturday

Conditioning
In Pairs
YGIG
AMRAP 8
5 Deadlifts@120/80kg
5 Burpees Over Bar
5 Bar Muscle Ups
5 Burpees Over Bar
AMRAP 6
5 Power Clean@80/60kg
5 Burpees Over Bar
5 Strict HSPU’s
AMRAP 4
5 STOH@60/40kg
5 Burpees Over Bar

Coaches Notes:
P1 5 Deadlifts
P2 5 Deadlifts
P1 5 Burpees Over Bar
P2 5 Burpees Over Bar
P1 5 Bar Muscle Ups
P2 5 Bar Muscle Ups
P1 5 Burpees Over Bar
P2 5 Burpees Over Bar
Repeat through all 3 AMRAP’s

Coaches Notes:
Pick a weight or scale you can go unbroken.

Sunday

A. Strength

E4MOM 5×3 Squat Clean@80%

B. Conditioning

Strong person with Coach Knight

Conditioning

MONDAY/TUESDAY

For Time:
3 Rounds
400m Run
30 Wallballs@14/9kg
400m Run
30 Alt DB Hang Clean and [email protected]/15kg
Score = Time

 

WEDNESDAY/THURSDAY

EMOM 30
1 – 15/12 Calorie Assault Bike
2 – 15/12 Calorie Ski Erg
3 – 15/12 Calorie Row

 

FRIDAY

AMRAP 40
In Pairs
1 Mile Run
1500m Row
200 Calorie Bike/Ski
150 Wallballs@9/6kg
100 Burpees
Score = Reps

 

Monday

“19.5”

Tuesday

Conditioning

AMRAP 30
In Pairs
400m Run (Both)
40 Down Ups (Split)
400m Row (Split)
40 Alt Jumping Lunges (Split)
Score = Reps

Wednesday
A. Skill

Bar Muscle Ups

B. Conditioning

For Time:
In Pairs
6 Rounds
32 Heavy Wallball@14/9kg
16 Box Jumps@24/20″
8 Bar Muscle Ups
Score = Time
Time Cap = 24 Minutes

Thursday

Conditioning

EMOM 30
1 – 15/12 Calorie Row
2 – 20 Press Ups
3 – 13/10 Calorie Ski Erg
4 – 15 DB Strict Press
5 – 11/8 Calorie Assault Bike
6 – 10 Strict Pull Ups
Score = Reps

 

Friday

A. Strength

E4MOM 5×2 Front Squat@90%

B. Conditioning

For Time:
DB [email protected]/15kg
Down Up
21-18-15-12-9-6-3
Score = Time

 

Saturday

A. Strength

E3MOM 5×4 Strict Press@80/82.5%

B. Conditioning

For Time:
5 Rounds
10 Pull Ups
10 Power [email protected]/30kg
40 Double Unders
Score = Time

Sunday

A. Strength

E4MOM 4×4 Deadlift@80/85%

B. Conditioning

Some heavy weighted walks, carries and odd object lifts with coach Knight

Conditioning

MONDAY/TUESDAY

 

WEDNESDAY/THURSDAY

 

FRIDAY