Monday
0:00 - 10:00
A)
-pick a weight where you can go all sets touch and go and unbroken with.
10 min emom
3 x power snatches (135,95)
-same weight each time
2 min rest
12:00 - 20:00
2 x power snatches on the min
-go heavier each rd
27:00 - 42:00
B)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerk
45:00 - 52:00
7 min amrap
20 x k/swings (24,16kg
20 x cal row
Optional accessories
1)
5 x 10 strict hspu
With
5 x 30 back extensions
2)
3 rds
45 x second side plank each side
60 x second plank
60 seconds rest
Tuesday
A)
0:00 - 27:00
A)
Back squats 5 x 7 @ 70% + 5kg 3 rep Max
With
5 x 5 strict press (continue from last weeks)
-if you get all 5's go heavier by 2.5kg next time
37:00 - 55:00
B)
For time:
75 x burpee box jump overs (24,20)
even - 5 x c2b/pull ups
Odd - 3 x power snatches (95,65)
-start with c2b/pull ups
-scale c2b or pull up reps to a number you can go unbroken with.
1)
5 x 10 reverse grip barbell rows
With
5 x max ghr
2)
5 x 10 one arm rows
With
5 x 8 strict t2b/10 x leg raises
Wed
A)
30 min gymnastics
B)
15 meter max overhead yoke carry
With
30 meter max farmers carry
C)
2 rds harness races
With
Deadball / sandbag carries
Thursday
A)
0:00 - 28:00
A)
5 x 8 deficit dead lifts
With
Bench press 3 x 8
5 x 8 dead lifts from the rack/mat
35:00 -
B)
3 rds
7 x muscle ups / 9/12 x dips
500 x row
5 min rest
C)
10-1 x Barbell rows (115,75)
30 x double unders
Optional accessories
1)
10 min emom
Min 1 - 21 K/swings (24,16kg)
Min 2 - rest
2)
45 second side plank each side
60 second plank
60 second rest
Friday
-8 min group warm up
0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x hang snatch
24:00 - 44:00
B)
3 rds
For time:
40 x wall balls (20,14lbs)
20 x c2b/pull ups
10 x clean and jerks (135,95)
(20 min cap)
3 min rest
C)
150 double unders for time:
Optional Accessories
1)
Bar muscle ups 5 x 5/4
With
Bent lateral complex 5 x 10
2)
5 x 30 back extensions
With
5 x 20 band pull aparts
Saturday
-start class @ 0:04 past the hour
Front squats
0:00 - 27:00
A)
Front squats 5 x 3 @ 70% + 20kg
With
3 x 8/10 dumbell shoulder press
36:00 - 56:00
B)
-explain that they need to move with speed to get ample rest.
10 rds
Every 2 min
7 x thrusters (95,65)
7 x burpees
7 x t2b
Optional Accessories
A)
5 x 10 reverse grip barbell rows
With
5 x Max ghr
B)
5 x 10 one arm rows
With
5 x 20 single leg calf raises
Sunday
A)
5 rds
400 x run
Lung length of gym
25 x box jumps step down (24,20)
25 x anchored sit ups
B)
3 rds
3 x rope climbs / 15 x ring row
50 x double unders
30 x back extensions
2 rds
C)
500 x row
2 min plank