Monday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
22:00 - 37:00
B)
10 rds
Every 90 seconds
1 x power clean
1 x hang clean
1 x split jerk/push jerks
43:00 - 50:00
C)
7 min amrap
7 x power cleans (115,75)
7 x thrusters (115,75)
Optional Accessories
1)
5 x 5-10 Strict hspu
With
5 x 10 barbell rows
2)
5 x 10 bent lateral complex
With
5 x 10-15 weighted back extenstions
Tuesday
0:00 - 23:00
A)
Back squats 5 x 6 @ 70%
With
Strict press 5 x max reps @ 90%
B)
For time: (including rest time)
50,40,30,20,10 - wall balls
25,20,15,10,5 - c2b
1 min rest between each rd
5 min rest
C)
For time:
50 x burpee box jumps
Optional accessories
1)
5 x 5/3 Muscle ups
With
5 x 5-15 ghr
2)
5 x 10 reverse grip barbell rows
With
5 x 20 band pull aparts
Wed
A)
30 min gymnastics
B)
Work to a 15 meter max over head yoke carry
With
Farmers carry in between sets
C)
2 rds
Rope pulls
With
Harness races
Optional
D)
2 rds
Med ball carries
With
Sled pull races
Thursday
0:00 - 27:00
A)
Dead lifts 3 x 3 @ 75% + 15kg
With
Bench press 3 x 8 @ 70%
34:00 -
B)
"Diane"
Strict
5 min rest
5 rds
12 x bar dips
50 x double unders
Optional accessories
1)
5 x 1 leg less rope climbs / rope climb
With
5 x 30 second side planks
2)
5 x 10 one arm rows
With
5 x 60 second plank
Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x front squat
23:00 - 36:00
B)
13 min amrap
30 x snatches (95,65)
15 x t2b
20 x snatches (115,75)
15 x t2b
10 x snatches (135,95)
15 x t2b
Max snatches (155,105)
-any snatch is fine
43:00 - 53:00
10 min amrap
1,2,3,4,5,6....
Bar muscle ups
Row x 15 cal
Optional accessories
5 x 10 Y-T-W
5 x 10-12 one legged dead lifts
5 x 10-15 dumbell curls
5 x 15-20 single leg calf raises
Sat
Start class @ 0:03 past the hour
0:00 - 20:00
A)
Back squats 5 x 5 pause squats @ 65%
With
5 x 8-10 double k/bell strict press
27:00 - 57:00
B)
"Chelsea"
30 min emom
5 x pull ups
10 x push ups
15 x squats
Optional accessories
1)
5 x 10 one arm rows
With
5 x 5-15 ghr
2)
5 x 10 slow ring rows
With
5 x 15-25 banded pressdowns
Sunday
A)
7 rds
20 x box jumps (step downs)
20 x Russian swings (24,16kg)
20-15 x cal row
2 x rope climbs (12 x ring rows)
5 min rest (from when you finish)
B)
5 rds
20/15 x cal bike
20 x knee raises