Monday

 

A)

Deadlift

75% x 5

85% x 3

95% x 1+

 

B)

Hip thrusters

3x10

 

C)

Level 1

 

3 rounds for time

20 KB swing 24/16kg

10 single arm KB presses (5 each arm)

300m run

 

Level 2

 

EMOM 10 mins

2 power cleans


 

Tuesday

 

A)

Press

75% x 5

85% x 3

95% x 1+

 

B)

Push press

3-5 x 10 @ 50%

 

C)

4 rounds

 

15 pull ups

20 wall balls

30 double unders

 

Wednesday

 

A)

Back squat

75% x 5

85% x 3

95% x 1+

 

B)

Level 1

3 x 10 box step ups

 

Level 2

3 x 10 OHS @ 50% 1RM

 

C)

Level 1

 

8 min AMRAP

8 box jumps

8 KB swings 24/16kg

8 burpees

 

Level 2

 

For max reps

2 mins rope climbs

1 min rest

2 mins alternating pistol squats

1 min rest

2 mins double unders


 

Thursday

 

A)

Bench press

75% x 5

85% x 3

95% x 1+

B)
Narrow grip bench press

3 x 10 @ 40%

 

C)

EMOM 12 mins

odd 100m run

even 12 down ups

 

Friday

 

A)

Catch up on lifts

 

or

 

Bent over row

3x5

 

KB windmill

3x5 (each arm)

 

B)

5 min AMRAP

10 push ups (HR)

15 box jumps

 

Rest 2 mins

 

5 min AMRAP

10 DB thrusters 15/10kg

20 double unders


 

Competitors Class

 

Catch up on any missed lifts

 

Then:

 

A)

EMOM 15 mins

Hang snatch & snatch

Start at 50% 1RM and increase the weight every couple of minutes so that you finish at 90% 1RM

 

B)

Against a continuously running clock

 

Minutes

0-5      1000m row

5-10     50 burpees

10-15   30 strict pull ups

15-20   50 wall balls

20-25   30 box jump overs

25-30   800m run

 

Saturday

 

Complete the following chipper - in order

 

50 KB swings 24/16kg

200m run

50 DB ground to overhead 20/15kg

200m run

50 goblet squats 24/16kg

200m run

50 burpees

200m run

50 box jumps (step down)

200m run

50 air squats

200m run

 

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