Sat
0:00 - 25:00
A)
Back squats
5 x 7 @ 75% + 5kg
32:00 - 52:00
B)
5 rds
Every 4 min
10 x strict press
10 x front rack lunges each leg
10 x barbell rows (with a pause)
(@95lbs,65)
Optional accessories
1.
10 rds
Every 90 seconds
2 x split jerk
5 x 10 one legged dead lifts
5 x one legged rope climb
3 rds
30 second side plank
60 second plank
90 second rest
Friday
0:00 - 20:00
A)
20 min emom
Every 2 min
10 x k/snatches each arm
12 x box jump overs
27:00 - 42:00
B)
5 rds
Every 3 min
10/7 x strict pull ups
Max strict hspu
45 second hollow hold
47:00 - 54:00
C)
2 x rope climbs
30 second side plank each side
7 min amrap
Optional accessories
5 x 10 reverse grip barbell rows
5 x 15-20 second l-sit
5 x 10-15 dumbell curls
5 x 10-15 reverse curls
Thursday
0:00 - 27:00
A)
Dead lifts
6 x 4 @ 75% + 5kg
With
5 x 8 bench press
34:00
B)
10-1
Strict Reverse grip pull ups
Dips
Row 200 meters
Optional accessories
5 x 6/3 bar muscle ups
5 x 10 one arm rows
5 x 10 Y-T-W
3 rds
60 second hollow hold
60 seconds side planks
1 min rest
Wed
A)
30 min gymnastics
B)
B1)
2 rds
Sled pull
With
Overhead yoke carries
B2)
2 rds
Prowler push
With
Continuing with overhead yoke carries
B3)
2 rds
30 meter harness races
Optional extra
Work up to a 30 meter max farmers carry
Tuesday
0:00 - 27:00
A)
Back squats
5 x 3 @ 85% + 5kg
With
5 x strict press @ 40,50,60,70,80%
3 x max reps @ 90%
1 x max reps @ 70%
34:00 - 51:30
B)
5 rds
Every 3:30
10 x dumbell hang clean thrusters (22.5,15kg)
10/7 x strict pull ups
20 x 25 anchored sit ups (use same dumbells as thrusters)
Accessories
1)
5 x 7 muscle ups /12 dips
With
5 x 8 pistols each leg
2)
5 x 10 one arm rows
5 x 10 Bent lateral complex
REMINDER PUBLIC HOLIDAY CLASS TIMES
THE 7AM, 9AM AND 5PM CLASSES WILL RUN.
Monday
0:00 - 12:00
A)
12 min amrap
10 x OHS (135,95)
50 x double unders
19:00 - 34:00
B)
15 min
6 x strict hspu
8 x strict t2b
6 x power cleans (155,105) (t&g)
41:00 - 51:00
10 min amrap
C)
1 x leg less rope climbs / 2 rope climbs
30 x Russian twists (25,15lbs)
Optional accessories
5 x 10 one arm row
5 x 5-15 ghr
5 x 15-25 banded pressdowns
5 x 20 band pull aparts
Sunday
A)
5 rds
400 x run
2 x rope climbs
5 min rest
B)
5 rds
50 x double unders
50 meter finger tip plate carry (35,25lbs)
-use the slim plates
Sent from my iPhone
Sat
Start class @ 0:05 past the hour
0:00 - 25:00
A)
Back squats
4 x 9 @ 70% plus 5kg heavier then last time
32:00 - 52:00
B)
10-1
K/bel snatches left arm
K/bel snatches right arm
K/bel squat left arm
K/bel squat right arm
Optional accessories
3-5 rds
1 min hand stand hold
24 x bent knee side sit ups
20 second L-sit
5-15 ghr
Friday
0:00 - 12:00
A)
12 min amrap
5 x strict hspu
5 x strict weighted pull ups (15kg)
B)
22:00 - 42:00
B)
4 Rounds:
18 Calorie Bike
12 Clean and Jerks (135/95)
6/3 Muscle-ups
Or
4 Rounds:
12 clean and jerks
15 T2b
18 cal bike
C)
5 x 10 one arm rows
Optional extra's
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 10 Y-T-W
5 x 10-15 dumbell curls
Thursday
0:00 - 27:00
A)
Dead lifts
4 x 6 @ 70% + 5kg from last time
With
Bench press 5 x 5
35:00 - 55:00
B)
30,20,10
burpees to target
box jumps (24,20) (step down)
cal row
Optional Accessories
5 x 10 strict reverse grip pull ups
5 x 30 second side plank
5 x 10 one arm rows
5 x 60 second plank
Wed
A)
30 min Gymnastics
B1)
2 rds
Sled pull
With
Rope pull
B2)
2 rds
Prowler push
With
Heavy medball carries
B3)
Work up to a 30 meter max farmers carry
With
45 second side planks each side
Optional accessories
3 rds
1 min weighted planks
10 ab wheel role outs
Tuesday
0:00 - 25:00
A)
Back squats
5 x 5 @ 80% add 5kg from last time, when you did 7 x 5.
With
Strict press
5 x max reps @ 80%
Warm up with
5 reps @ 40,50,60 and 70%.
32:00 - 54:00
B)
4 rds
15 x thrusters (95,65)
12 x t2b
400 x run
(22 min cap)
-should be able to get at least 2-3 rds unbroken of thrusters
Optional accessories
5 x 5-12 barbell rows
5 x 12 single leg dead lifts
5 x 10 bent lateral complex
5 x 15-25 banded pressdowns
A)
20 min amrap
40 x double unders
30 x Russian plate twists
20 x cal row
10 x box jump overs
B)
Work up to a 15 meter max overhead yoke carry
And if time at the end
2 rds
Rope pulls
Or
Teams of 3:
20 min amrap
Team member 1 - 12/8 cal ski erg
Team member 2 - 20/15 cal bike
Team member 3 - rest
-don't move on until team members 1 and 2 are finished
0:00 - 25:00
A)
Back squats
5 x 3 @ 85%
32:00 - 50:00
B)
18 min amrap
8/6 x strict pull ups
200 x run
4/3 x muscle ups / 8 x dips
200 x run
C)
6 x 6-12 barbell rows
Accessories
5 x 10-15 glute bridges
3 x 15-20 second L-sit
3 x 40 second side plank each side
3 x 1 min weighted plank
A)
For time:
21,15,9
Power snatch (95,65)
Wall balls
Double unders x 2
18:00 - 28:00
B)
Emom
Min 1 - 8 x OHS (115,75)
Min 2 - 10/7 x strict pull ups
38:00 - 53:00
C)
5 rds
Every 3 min
20/15 x push ups
1 x leg less rope climb / 2 x rope climbs
25 x anchored sit ups
Optional accessories
5 x 6 bar muscle ups
5 x 10 one arm rows
5 x 15 weighted back extenstions
5 x max L-sit from hang
Tuesday
0:00 - 12:00
A)
12 min amrap
1-10
Strict t2b/leg raises
Strict hspu
19:00 - finish
B)
10 rds
200 x row
2 x rope climbs
12 x dumbell bench press (22.5,15kg)
-choose a weight you can get at least 8 rds unbroken.
Accessories
5 x 10 bent lateral complex
5 x 10-15 dumbell curls
5 x 20 band pull aparts
5 x 10-12 reverse curls
0:00 - 25:00
A)
Dead lifts
6 x 4 @ 75%
With
th
barbell Z-press 5 x 5-8
32:00 - 52:00
B)
For time:
50 x wall balls
50 x double unders
50 x burpees
50 x cal row
Accessories
5 x 5-8 weighted reverse grip strict pull ups
5 x 12 alternating pistols
5 x 10 one arm rows
5 x 5-15 ghr
30 min gymnastics
B)
2 rds
Sled pull races
With
Heavy med ball carries
C)
2 rds
Prowler pushes races
With
Harness bear crawls races
D)
Work up to a 30 meter max farmers carry
0:00 - 15:00
A)
21,15,9 - OHS (105,75)
3,2,1 - rope climbs
50 - double unders each rd
20:00 - 28:00
B)
21,15,9
K/swings (24,16kg)
Box jumps (24,20)
10 min rest and warm up for below, from when you finish
5 rds
Every 3 min
6 x bench press (185,115)
8 x strict t2b/leg raises
10 x barbell rows
Accessories
5 x 6/4 bar muscle ups
5 x 12 single leg dead lifts
5 x 5-12 reverse grip barbell rows
5 x 10 Y-T-W