Monday 25th Sept -Sunday 1st Oct

Monday

 

0:00 - 10:00

A)

27,21,15,9

Wall balls

K/swings (24,16kg)

 

17:00 - 32:00

B)

1 x snatch pull

1 x full snatch

1 x hang snatch

 

39:00 - 54:00

 C)

15 min emom

1 x power clean and split jerk

 

Optional accessories

1)

10 min emom

Min 1 - 12 burpees

Min 2 - 10 knees to elbows

2)

5 x 5-10 one arm rows

With

5 x max ghr

 

Tuesday

 

0:00 - 7:00

A)

Emom x 7

5 x back squats @ 60% + (2.5-5kg)

-choose between 2.5-5kg heavier then last week

 

15:00 - 30:00

B)

5 rds

Every 3 min

8 x strict press (95,65)

10/8 x strict pull ups

8 x front rack lunges each leg (95,65)

 

36:00 - 48:00

C)

12 min amrap

10 x barbell rows with a pause (95,65)

10/8 x dips

30 x double unders

 

Optional Accessories

1)

5 x 10-16 pistols

With

5 x 12 ring row

2)

5 x 1 leg less rope climb / 2 rope climbs

With

5 x 10 one legged dead lifts

 

Wed

 

A)

30 min gymnastics

 

B)

15 meter max overhead yoke carry

With

30 meter max farmers carry

 

C)

2 rds

Sled pull into sled push (races)

With (rest between these)

2 rds

Rope pull races

 

D)

Extra after class if time

2 rds

Harness sprints 60 meters races

With

Dead ball carries

 

Thursday

 

0:00 - 28:00

A)

Dead lifts 3 x 5 @ 70% + 35kg

With

Bench press 3 x 8

 

 

35:00 - 55:00

B)

20 min amrap

6 x bar muscle ups / strict reverse grip pull ups

12 x box jumps (30,24)

6 x strict hspu

12 x cal row

 

Optional accessories

1)

5 x max pull ups

With

5 x 10-20 ghd sit ups

2)

5 x 5-10 barbell rows

With

5 x 10 bent lateral complex

 

Friday

 

0:00 - 25:00

A)

Front squats 5 x 5 @ 65%

With

3 x 8/10 dumbell shoulder press

 

35:00 - 55:00

B)

For time:

50 x double unders

20 x OHS (95,65)

50 x double unders

16 x OHS (105,75)

50 x double unders

12 x OHS (115,85)

50 x double unders

8 x OHS (135,95)

50 x double unders

4 x OHS (155,105)

(20 min time cap)

 

Optional accessories

1)

5 x 7/3 x muscle ups

With

5 x max ghr

2)

5 x 5-10 one arm rows

With

5 x 20 lying band pull aparts

 

 

Saturday

 

 

0:00 - 20:00

A)

10 rds

Every 2 min

3 x power snatches

8/5 x strict pull ups

 

33:00 - 53:00

B)

4 rds

Every 5 min

6 x power clean and jerks (155,105)

12 x t2b/knee raises

18 x wall balls (20,14)

 

Optional accessories

1)

5 x 12/10 dips

With

5 x 5-10 reverse grip barbell rows

2)

5 x 10-15 dumbell curls

With

5 x 30 second side plank each side

 

Sunday

 

A)

5 rds

400 x run

30 x Russian Swings (24,16kg)

30 x anchored side sit ups

 

5 min rest

 

B)

4 rds

400 x row

2 x rope climbs / 12 ring rows

30 x bicycle sit ups

 

Finisher if time

C)

100 x Russian twists

3 min cumulative plank