Monday
A)
0:00 - 16:30
12 rds
Every 90 seconds
1 x snatch pull
1 x power snatch
1 x snatch pull
1 x full snatch
-t@g between snatch pull and power snatch, then drop. And then:
-t@g between snatch pull and full snatch, then drop.
25:00 - 45:00
B)
4 rds
For time:
20 x K/bell snatches (24,16kg)
16 x over head squats (95,65)
12 x t2b
-alternate hands every 5 reps on the snatches
@ 45:00 - 48:00
C)
3 min max lateral burpees
Accessories
A)
10 rds
Every 90 seconds
2 x split jerks
B)
5 rds
1 x leg less rope climb / 2 rope climbs
10-15 x weighted back extenstions
Tuesday
Start class @ 0:04 past the hour
0:00 - 25:00
A)
Back squats 5 x 5 pause squats @ 65%
With
Strict press 5 x max reps @ 80%
32:00 - 52:00
B)
10 rds
Every 2 min
6 x clusters (145,95)
8/6 x strict pull-ups
Optional accessories
1)
For time:
5-1 muscle ups / dips 15-3 or 10-2
50-10 double unders
2)
5 x 10 on arm row
5 x 5-15 ghr
Wed
A)
30 min gymnastics
B)
Work up to a 15 meter max overhead yoke carry.
With
farmers carry, varying different objects each rd.
-dumbells
-finger tip plate carries
-with farmer carry handles, one arm a side farmers carry
C)
3 rds
Sled pulls (there and back)
With
Extra farmers carries or when finished them sandbag or medball carries
Optionals extra
3 rds
45 second side plank each side
60 second plank
60 second rest
Friday
0:00 - 20:00
A)
10-1
Hang cleans (155,105)
Strict hspu
28:00 - 36:00
B)
8 min amrap
3,6,9,12 and so on
Thrusters (95,65)
Bar facing burpees
43:00 -
C)
5 x 10 reverse grip barbell rows (pause at top)
5 x 10 good mornings
Accessories
5 x 10 strict reverse grip pull ups
5 x 10 one arm rows
5 x 8 pistols each leg
5 x 20 single leg calf raises
Sat
0:00 - 25:00
A)
Back squats
20 x(245,145)
12 x (270,160)
6 x(300,180)
2 x(335,190)
With
5 x 8 strict t2b/leg raises
32:00 - 44:00
B)
For time or reps:
60 x wall balls
40 x c2b/pull ups
20 x power cleans (135,95)
(12 min cap)
49:00 - 56:00
For time or reps:
30 x wall balls
20 x c2b/pull ups
10 x power cleans
(6 min cap)
Accessories
5 x 5 bar muscle ups
5 x 5-15 ghr
5 x 12 ghd sit ups
5 x 10-15 dumbell curls
Sunday
A)
3rds
1600 run
20 x side knee raises
400 x row
30 x straight leg sit ups (no arms)
20 x cal bike
30 x Russian Twists
If time:
B)
5 x 8 dumbell renegade rows each arm
5 x 15 glute bridges