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