Monday

 

A)

Back Squat

4x5 (approx 80% 1RM)

2-3 min rest between working sets

 

B)

10 min AMRAP

15 Goblet squats

25 double unders

10 knees to elbows

 

Level 2

 

10 min AMRAP

3 Curtis P’s (Hang squat clean, Front rack lunge left leg, right leg, push press) - as heavy as possible for 3 unbroken complexes

10 toes to bar


 

Tuesday

A)

Bench press

5x5 (approx 80% 1RM)

 

B)

10-8-6-4-2

Hang power snatch

400m run between rounds


 

Wednesday

A)
Deadlift

3-3-3-3-3

 

B)

4 rounds

30 KB swings 24/16kg

20 double unders

10 burpee box jump overs 24/20”

 

C)

Mobility

 

Thursday

 

A)

Front Squat

3x5 (approx 80% 1RM)

 

B)

“Fran”

21-15-9

Thrusters 40/30kg

Pull ups

 

Level 2

 

“Kalsu”

EMOM 5 burpees

Then max thrusters until you have completed 100 thrusters 40/30kg

 

(Comp group feel free to scale up to 60/40kg)

 

Friday

 

A)

Clean technique practice then retest clean complex from 4 weeks ago;

 

In a 12min window build to a max for the following complex -

Clean

Hang clean

Front squat

Shoulder to overhead

 

B)

4 rounds

200m run

10 DB burpees 15/10kg

 

(with a DB in each hand place the DBs on the floor, jump feet back, perform a push up, jump feet in then jump in the air holding the DBs).

 

Comp Class

 

A)

In a 12min window build to a max for the following complex -

Clean

Hang clean

Front squat

Shoulder to overhead

 

B)

8 min AMRAP

100 cal row

20 wall balls

20 pull ups

 

C)

EMOM 10 minutes

3 power cleans 60/40kg

5 STOH

7 burpees

 

If you miss the cut off continue as an AMRAP

 

Saturday

 

In teams of 3 in a 30min window

 

Row 2000m - 1 person rows, 1 rests and 1 holds a 20/15kg plate overhead.  Swap as necessary

 

Then complete the following broken down any way you choose (only 1 athlete per station)

100 KB swings 24/16kg

100 burpees

100 sit ups

100 wall balls

100 goblet squats 24/16kg

100 DB push press 15/10kg

 

Run 600m together with one athlete carrying a medball 9/7kg pass as necessary

 

In remaining time - one barbell per team - max reps

 

Ground to overhead 60/40kg

 

Score is reps on the final station



 

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