0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x snatch pulls
1 x full snatch
20:00 - 35:00
B)
10 rds
Every 90 seconds
1 x full snatch
1 x hang snatch
42:00 - 54:00
C)
5 rds
For time:
10 x power snatches (75,55)
10 x lateral burpees over the bar
10 x wall balls
(12 min cap)
Optional accessories
5 x 5-10 strict hspu
5 x 10 strict reverse grip pull ups
5 x 10-15 weighted back extenstions
5 x 15-20 second L-sit
0:00 - 25:00
A)
Back squats
20 x back squats @ 215,130
12 x back squats @ 240,145
6 x back squats @ 270,155
2 x back squats @ 290,165
With
Sots press - 5 x 5-8
32:00 -
B)
20-2 - wall balls
10-1 - t2b
(Try and aim for sub 10)
5 min rest
C)
5 rds
10 x pistols or 20 air squats
10/7 x strict pull ups
10 x cal row
Optional accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 10 one arm rows
3 x 10 Y-T-W
5 x 10-15 dumbell curls
Friday
0:00 - 21:00
A)
7 rds
Every 3 min
7 x strict hspu
10/8 x strict pull ups
15 x box jumps (step down)
32:00 - 52:00
B)
10 rds
Min 1 - 5 x power cleans (155,105)
Min 2 - 15 x wall balls
Accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 1 leg less rope climb / rope climb
5 x 15 single leg calf raises
5 x 10-15 dumbell bench rows
Thursday
0:00 - 27:00
A)
Dead lifts 3 x 3 @ 75%
With
Bench press 5 x max reps @ 70%
34:00 -
B)
5 rds
15 x dead lifts (135,95)
15 x t2b
5 min rest
5 rds
12/9 x bar dips
50 x double unders
Or
-If you struggle with dips and double unders
10-2 x dips
50-10 x double unders
Optional Accessories
5 x 2 rope climbs
5 x 10 one arm rows
3 rds
45 second side plank
60 second plank
90 seconds rest
Wed
A)
30 min gymnastics
B)
1)
2 rds
Sled pull, straight into sled push races
Med ball / sand bag carries in between
2)
2 rds harness races each
Med ball / sand bag carries in between
Optional extra
3)
15 meter max for both below
Overhead yoke carries
With farmers carries
Optional accessories
5 x 10-15 dumbell curls
5 x 10-15 reverse curls
5 x 15 ghd sit ups
Tuesday
0:00 - 26:00
A)
3 x 5 pause squats @ 50% + 15kg
1 x 4 pause squats @ 60% + 15kg
3 x 3 pause squats @ 65% + 15kg
5 x strict press max reps @ 90%
34:00 - 56:00
B1)
3 rds
For time:
15 x thrusters (95,65)
15 x pull ups
4 min rest
B2)
3 rds
For time:
10 x thrusters (115,75)
10 x c2b / 2 x rope climbs
4 min rest
B3)
3 rds
For time:
5 x thrusters (135,95)
5 x bar muscle ups/ 10/5 x strict pull ups
Optional accessories
5 x 12 pistols
5 x 10 one arm rows
5 x 8 strict t2b/leg raises
5 x 5-15 ghr
Sat
0:00 - 25:00
A)
20 x back squats @ (225,135)
12 x back squats @ (250,150)
6 x back squats @ (280,160)
2 x back squats @ (315,175)
With
Barbell Z-press 5 x 5-8
33:00 - 55:00
B)
5 rds
20 x burpees
15 x pull ups
20 x k/swings (24,16kg)
(22 min cap)
Accessories
5 x 8 strict t2b
5 x 10 one arm rows
5 x 10-15 glute bridges
5 x 20 band pull aparts
Monday
0:00 - 10:00
A)
10 min emom
3 x muscle snatches
15:00 - 27:00
B)
12 emom
1 x power snatch
1 x hang snatch
34:00 - 50:00
C)
5 rds
8 x dumbell power snatches (22.5,15kg)
12 x burpee box jump overs
(16 min cap)
Accessories
5 x max strict hspu
5 x 10 strict reverse grip pull ups
5 x 10 barbell rows
5 x 10-15 weighted back extenstions
Monday
0:00 - 12:00
14:00 - 29:00
A)
10 rds every 90 seconds
Every 90 seconds
1 x snatch pull
1 x power snatch
1 x hang snatch
1 x snatch balance
33:00 - 43:00
B)
10 min emom
1 x full snatch
1 x hang snatch
50:00 - 58:00
C)
Randy
75 x power snatches (75,55)
(8 min cap)
Optional accessories
5 x 5-12 strict hspu
5 x 10 strict reverse grip pull ups
5 x 10-15 weighted back extenstions
5 x 1 min plank
Tuesday
0:00 - 28:00
A)
3 x 5 pause squats @ 50% + 10kg
1 x 4 pause squats @ 60% + 10kg
3 x 3 pause squats @ 65% + 10kg
5 x strict press max reps @ 80%
35:00 - 48:00
B)
5 rds
For time:
12 x dumbell thrusters 22.5kg,15kg
50 x double unders
(13 min cap)
51:00 - 56:00
C)
5 min amrap
7 x burpees
7 x C2b
-record total reps
Optional Accessories
5 x 6/3 muscle ups
5 x 10 one arm rows
5 x 5-15 ghr
5 x 20 band pull aparts
Wed
A)
30 min gymnastics
B)
2 rds
30 meter sled pull straight into 30 meter prowler push
C)
2 rds
70 meter harness races
With
Max sand bag distance carries
D)
Optional extras
15 Max overhead yoke carries
With
Work to 30 meter max farmers carries
Thursday
0:00 - 27:00
A)
Dead lifts 5 x 5 @ 70%
With
Bench Press 5 x max reps @ 90%
35:00 - 52:00
B)
3 rds
For time:
500 x row
12 x dead lifts (225,155)
21 x box jumps (24)
(17 min cap)
Optional Accessories
5 x 10 one arm rows
5 x 12/8 dips
5 x 10 bent lateral complex
5 x 30 seconds side plank each side
Friday
0:00 - 10:00
A)
10 min amrap:
3,6,9,12,15,18 and so on:
Overhead squats (95,65)
Bar facing burpees
20:00 -
B)
3 rds
10/6 x bar muscle ups / 20/15 x dips
20/15 x cal bike
C)
50,40,30,20,10 - double unders
Rope climbs - 2
Accessories
1)
5 x 8-12 reverse grip barbell rows
5 x 20 band pull aparts
2)
3 rds
60 second hollow hold
60 second plank
90 second rest
Sat
0:00 - 25:00
A)
Back squats
20 x back squats @ 215,130
12 x back squats @ 240,145
6 x back squats @ 270,155
2 x back squats @ 290,165
With
Sots press - 5 x 5-8
32:00 -
B)
20-2 - wall balls
10-1 - t2b
(Try and aim for sub 10)
5 min rest
C)
5 rds
10 x pistols or 20 air squats
10/7 x strict pull ups
10 x cal row
Optional accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 10 one arm rows
3 x 10 Y-T-W
5 x 10-15 dumbell curls
Sunday
A)
5 rds
400 x run
2 x rope climbs
25 x butterfly Ab Mat sit ups
7 min
B)
5 rds
400 x row
20 x Russian Swings
30 x Russian Twists
Sunday
A)
5 rds
400 x run
10 x strict leg raises / knee raises
30 x anchored side sit ups
(30 min cap)
7 min rest
B)
5 rds
10 x pause barbell rows (quality, not time)
2 x rope climb
50 x double unders
Sat
Start class @ 0:04 past the hour
0:00 - 21:00
A)
20 x back squats @ 205,125
12 x back squats @ 235,145
6 x back squats @ 265,155
2 x back squats @ 275,165
28:00 - 48:00
B)
20 min amrap
10 x bar dips
Wall balls 5,10,15,20,25,30...
16 x alternate dumbell front rack lunges (15,10kg)
-dips and lunges stay the same, wall balls go up by 5 every rd.
C)
5 x 10 reverse grip barbell rows
5 x 10 one legged dead lifts
Optional accessories
5 x 6 bar muscle ups
5 x 20 band pull aparts
5 x 12 ghd sit ups
Friday
0:00 - 12:00
A)
5 rds for time:
7 x hang clean thrusters (135,95)
11 x t2b
20:00 - 50:00
B)
10 rds
Every 3 min
7 x strict hspu
7 x strict pull ups
10/8 x cal bike
Optional accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 10 bent lateral complex
5 x 10 one arm rows
5 x 12 ghd sit ups
Thursday
0:00 - 28:00
A)
Dead lifts - work to a heavy single
With
Bench press 5 x max reps @ 80%
35:00 - 45:00
B)
5 rds
7 x dead lifts (275,185)
35 x double unders
(10 min cap)
48:00 - 56:00
C)
For time:
9/6 x muscle ups / 25/15 push ups
1 k row
9/6 x muscle ups 25/15 push ups
(8 min cap)
Optional Accessories
5 x 10 one arm rows
5 x 20 band pull aparts
3 rds
45 x second side each side
60 x second plank
90 second rest
Wed
A)
30 min gymnastics
B)
2 rds
35 meter sled pull races
With
Prowler push35 meter races
C)
2 rds
70 meter harness races
With
Max sand bag distance carries
D)
Optional extras
15 Max overhead yoke carries
With
Work to 30 meter max farmers carries
Tuesday
0:00 - 28:00
A)
3 x 5 pause squats @ 50% + 5kg
3 x 4 pause squats @ 60% + 5kg
3 x 3 pause squats @ 65% + 5kg
-position, position, position. Don't just get the reps
With
Strict press 5 x max reps @ 70%
36:00 - 51:00
B)
3 rds
For time:
15 x thrusters (95,65)
15 x bar facing burpees
(15 min cap)
Optional extra
1)
5 rds
12 x pistols
1 x leg less rope climbs / rope climb
2)
5 x 10 one arm rows
5 x 5-15 ghr
3 x 10 bent lateral complex
Monday
0:00 - 10:00
A)
10 min emom
3 x muscle snatches
15:00 - 30:00
B)
15 min emom
1 x full snatch
1 x hang snatch
37:00 - 47:00
C)
3 rds
20 x dumbell power snatches (22.5,15kg)
20 x box jumps
(10 min cap)
D)
50:00 - 55:00
For time:
50 x c2b/pull ups
(5 min cap)
Accessories
5 x max strict hspu
5 x 10 barbell rows
5 x 10 single leg dead lifts
5 x 20 band pull aparts
Sunday
Two options
Option one
A)
5 rds
400 x run
40 x double unders
400 x row
B)
4 rds
16 x dumbell renegade rows (controlled)
1 min plank
16 x box jump step downs
C)
3 rds
20/15 x cal bike
10 x ring rows
30 second side plank
Option 2
A)
15 min to work to a 15 meter overhead yoke carry
B)
15 min to work to a 15 meter back rack yoke carry
With
30 second side planks in between sets
C)
15 min to work to:
30 meter max farmer carry
With
60 second planks in between
D)
6 minutes (with a partner)
Alternating rds of 60 meter medball carries
Sat
0:00 - 20:00
A)
Back squats
20 x back squats @ 185,115
12 x back squats @ 225,135
6 x back squats @ 245,145
2 x back squats @ 265,155
27:00 - 49:00
B)
10 min emom
Min 1 - 15 x wall balls
Min 2 - 15/12 x c2b
2 min rest
10 min emom
Min 1 - 15 x wall balls
Min 2 - 5/4 x bar muscle ups / 12/8 x c2b
52:00 -56:00
4 min amrap
10 x alternating dumbell power snatches (22.5,15kg)
10 x burpees
Optional accessories
5 x 8 strict t2b/leg raises
5 x 10 reverse grip barbell rows
5 x 5-15 ghr
3 x 10 Y-T-W
Friday
A)
3 rds
For time:
10 x OHS (115,75)
50 x double unders
8 min rest
B)
3 rds
For time:
10 x thrusters (135,95)
500 x row
8 min rest
C)
5 rds (not for time, but quality)
10/8 x strict pull ups
20/15 x cal bike
Optional Accessories
5 x 8/10 dumbell strict press
5 x 10 one arm rows
5 x 12 single leg dead lifts
5 x 10 bent lateral complex
Thursday
0:00 - 28:00
A)
Dead lifts 4 x 6 @ 70% + 25kg
(If its starting to get really hard for some of you, only go up by 2.5kg this time)
With
Bench press 5 x max reps @ 70% (while maintaining good form, record your reps)
35:00 -
B)
5 rds
For time:
15 x dead lifts (135,95)
15 x t2b
5 min rest
For time:
50 x cal row
50 x burpees
(Try sub 7)
Optional Accessories
5 x 8-15 dumbell bench rows
5 x 20 band pull aparts
3 rds
45 x second side plank each side
60 x second plank
2 min rest