Monday

 

 

A)

Strict Press

40% x 5

50% x 5

60% x 5

 

DB press

5 x 10

 

B)

Level 1

15 minute AMRAP

12 Hang Power Cleans (40/30kg)

9 STOH

6 bar hopping burpees

Rest 1 minute between rounds

 

Level 2

12 Minute AMRAP

3 Power Cleans (60/40kg)

6 STOH

9 HSPU

12 Chest to bar pull ups

 

 

Tuesday

 

A)

Back Squat

40% x 5

50% x 5

60% x 5

 

3-5 x 10 @ 40%

 

B)

100 Double Unders

21-15-9

KB Swings (24/16kg)

Goblet Squats

100 Double unders

 

Wednesday

A)

Bench Press

40% x 5

50% x 5

60% x 5

 

DB Bench Press

3-5 x 10

 

B)

Level 1

“Half Barbara”

 

5 Rounds for time

10 pull ups

15 push ups

20 sit ups

25 air squats

 

Level 2

 

5 rounds

15 pull ups

20 push ups (HR)

15 toes to bar

20 pistol squats

 

Thursday

 

A)

Deadlift

40% x 5

50% x 5

60% x 5

 

Romanian Deadlift

3-5 x 10 @ 40%

 

B)

 

10 min ladder

2-4-6-8-10---->

Alternating DB snatches 20/15kg

Burpees to plate 20/15kg

100m run

 

Friday

 

A)

Catch up on 5/3/1 lifts

 

or

 

3x5 strict (weighted) pull ups

 

5x max effort ab wheel roll outs

 

 

 

B)

“Fight Gone Bad”

 

3 rounds against a running clock - 1 minute per station for max reps

 

Wall ball 9/7kg

Sumo deadlift high pull 35/25kg

Box jump 20”

Push press 35/25kg

Row (calories)

Rest

 

 

Competitors class

 

A)

Catch up on any missed lifts

 

B)

Every 2 minutes for 16 minutes

High hang clean - hang clean - clean

increase the weight each time building up to a max for the complex

 

C)

5 x max effort ab wheel roll outs

 

D)

“Fight Gone Bad”

 

Saturday

 

 

7 rounds for time

 

7 push ups

7 thrusters 40/30kg

7 knees to elbow

7 down ups

7 KB swings 24/16kg

7 pull ups

7 box jump overs

 

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