Monday 21st Aug- Sunday 27th Aug

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