Monday
-start class @ 0:06 past the hour at the latest.
0:00 - 10:00
A)
10 min emom
12 x wall balls +
5 strict pull ups
17:00 - 32:00
B)
10 rds
Every 90 seconds
3 x power snatches
39:00 - 54:00
C)
15 min emom
1 x full clean and split jerk
Optional accessories
1)
10-1 strict hspu or 5 each rd
20-2 box jumps
2)
5 x Max ghr
With
5 x 12 ring rows
Tuesday
0:00 - 7:00
A)
Emom x 7
5 x back squats @ 60% + (5-10kg)
-choose between 2.5-5kg heavier then last week
15:00 - 27:00
B)
5 rds
7 x hang clean thrusters (135,95)
11 x t2b
34:00 - 46:30
C)
5 rds
Every 2:30
5 x strict press (105,70)
6 x back rack lunges each leg
Optional Accessories
1)
5 x max muscle ups
With
5 x 20 lying band pull aparts
2)
5 x 6-12 barbell rows
With
5 x 15-25 banded leg curls
Wed
A)
30 min gymnastics
B)
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
Start class @ 0:03 past the hour
A)
0:00 - 28:00
Dead lifts 3 x 3 @ 75% + 30kg
With
Bench press 3 x 8
35:00 -
B)
3 rds
10/7 x strict pull ups
20 x burpees
10/7 x strict pull ups
3 rds there and back plyo jumps over sticks
2 min rest
-(1 rd is jumping over 7 sticks and jumping back)
5 min rest
5 rds (not for time)
12/9 x dips
6-10 x reverse grip barbell rows
Optional accessories
1)
5 x 1 leg less rope climb / 2 x rope climbs
With
5 x 10 bent lateral complex
2)
5 x 8 strict t2b/leg raises
With
5 x 20 single calf raises
Friday
A)
0:00 - 15:00
10 rds
Every 90 seconds
1 x snatch pull
1 x full snatch
1 x hang snatch
1 x snatch balance
Straight into
15:00 - 20:00
1 x full snatch
27:00 - 40:00
B)
5 rds
For time:
5 x full cleans (185,125)
5 x bar muscle ups or 8/6 x reverse grip pull ups
5 min rest
C)
3 rds
For time:
3/2 x rope climbs
21 x k/swings (24,16kg)
12 x ball slams (15,12kg)
Optional accessories
1)
5 x 8-12 dumbell bench rows
With
5 x 16 alternate pistols
2)
5 x 30 back extensions
With
5 x 10-15 dumbell curls
Sat
Start class @ 0:05 past the hour
0:00 - 25:00
A)
Front squats 5 x 3 @ 70% + 5kg
With
3 x 8/10 dumbell shoulder press
32:00 - 44:00
B)
21,15,9 (15,10kg)
C2b / pull ups
Dumbell hang clusters (15,10kg)
(12 min cap)
C)
47:00 - 55:00
For time:
21,15,9 - dumbell thrusters
75,50,25 - double unders
(8 min cap)
Optional accessories
1)
5 x 12/8 dips
With
5 x 10 one arm rows
2)
5 x 10 ring rows (barbell row grip)
With
5 x Max ghr
Sunday
A)
5 rds
400 x run
1 x length Plate lunges overhead (10,5kg)
20 x box jumps step down (24,20)
10 x strict leg raises (not to bar, just midway)
5 min rest
B)
5 rds
300 x row
2 x rope climbs / 12 ring rows
30 x anchored side sit ups