The elements sessions will run in order to a set 10 session cycle. Because new members can start in the elements course at any time it's worth bearing in mind that every session could be someone's first session. make sure you introduce yourself and do your best to make them feel comfortable. Equally, it could be the final session for a new member before they start the main classes. In this instance the coach leading the session would need to issue a certificate to the athlete and post a photo on the Black Bin and Back.

The sessions are below:

Session 1

Skill

  • Air squat
  • Front squat

Strength

Front squat 3x6
Rest 90s

Conditioning

AMRAP in 12 minutes of:
6 burpees
9 goblet squats
12 box jump-overs


Session 2

Skill

  • Pushups
  • Chin ups/Pull ups

Strength

Pullups 5x3
Rest 60s

Conditioning

"Cindy"
AMRAP in 20 minutes of:
5 pull ups
10 push ups
15 air squats

 


Session 3

Skill

  • Press
  • Push press

Strength

Press
5 reps EMOM for 8 minutes

Conditioning

For time:
Run 400m
20 DB push press
20 sit-ups
Run 300m
20 DB push press
20 sit-ups
Run 200m
20 DB push press
20 sit-ups
Run 100m


Session 4

Skill

  • Toes-to-bar/leg raises/knee raises
  • Back squat

Strength

Back squat 3x6

Conditioning

For time:
50 air squats
25 toes to bar/knee tucks
40 air squats
25 toes to bar/knee tucks
30 air squats
15 toes to bar/knee tucks
20 air squats
10 toes to bar/knee tucks
10 air squats
5 toes to bar/knee tucks


Session 5

Skill

  • Deadlift

Strength

Deadlift
5 reps EMOM for 6 minutes

Conditioning
'Cave style'
3 stations. 2 rounds of 3 minutes at each station in pairs:

  • Tyre flips
  • Resisted sprints (with bands)
  • 6 sandbag ground to shoulder (alternating)

Session 6

Skill

  • Clean & split jerk

Conditioning

In a 10 minute window:
Run 1km
Then, in the remaining time do an AMRAP of:
10 jumping lunges
10 burpees


Session 7

Skill

  • Double unders
  • Deadlift

Strength

Deadlift 4x5
Rest 90s

Conditioning

AMRAP in 8 minutes:
20 double unders
12 KB swings


Session 8

Skill

  • Press
  • Push press

Strength

Push press 4x8
Rest 90s

Conditioning

For time:
3 rounds of:
20 DB push press
20 DB walking lunges
Row 500m


Session 9

Skill

  • Overhead squats
  • Mobility. Why and how.

Strength

6 overhead squats EMOM for 6 minutes

Conditioning

AMRAP in 7 minutes of:
7 overhead squats
7 down-ups


Session 10

Skill

  • Snatch

Conditioning

9 minutes, for form:
9 DB hang power snatches, left
9 DB squats, left
9 DB hang power snatches, right
9 DB squats, right