Monday

 

A)

Strict Press

40% x 5

50% x 5

60% x 5

 

DB press

5 x 10

 

B)

Level 1

“Fran”

21-15-9

Thrusters 40/30kg

Pull ups

 

Level 2

As above, or:

 

Bent over row

5 x 10

 

KB windmill

3 x 5 (each arm)


 

Tuesday

 

A)

Back Squat

40% x 5

50% x 5

60% x 5

 

3-5 x 10 @ 40%

 

B)

In pairs - only 1 athlete working at  time

3 rounds each

15 wall balls

10 toes to bar

5 burpee box jump over

 

Wednesday

A)

Bench Press

40% x 5

50% x 5

60% x 5

 

DB Bench Press

3-5 x 10

 

B)

Level 1

“The Chief”

5 rounds 3 mins on 1 min rest

3 power cleans 60/40kg (for those struggling with technique or mobility use DBs)

6 push ups

9 air squats

 

Level 2

“Mary”

20 min AMRAP

5 HSPU

10 alternating pistol squats

15 pull ups

 

Thursday

 

A)

Deadlift

40% x 5

50% x 5

60% x 5

 

Romanian Deadlift

3-5 x 10 @ 40%

 

B)

3 rounds

20 DB snatch 20/15kg

16 DB goblet squat 20/15kg

12 DB split jerk 20/15kg

100m run

 

Friday

 

A)

Catch up on 5/3/1 lifts

 

or

 

5x5 weighted pull ups

 

5x5-8 roll outs

 

5x5-10 ring dips/ring push ups

 

B)

12 min ladder

 

3-6-9-12-15…….

Box Jump

KB swing 24/16kg

Burpee

 

Competitors class

 

A)

Catch up on any missed lifts

 

B)

3 position snatch (high hang, low hang, floor)

Building up to a heaviest weight with form in a 15 minute window (aim for 85% 1RM)

 

C)

5 x 3 (each arm) Turkish Get Ups

 

D)

EMOM 10 mins

3 power cleans 60/40kg

5 shoulder to overhead

7 burpees

 

If you miss the minute cut off continue as an AMRAP for the remaining time



 

Saturday


 

In Pairs

 

7 stations 3 min per station 1 min rest - score is total reps

 

Thrusters

Burpees

KB swings

Box jumps

Sit ups

Double unders

Goblet squats

 

1 partner works, the other hangs from the pull up rig.  Every time the athlete on the rig lets go both do 3 down ups and then swap places.


 

 

 

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