Monday

 

A)

Deadlift

3 x 6-8 @ 30X1

 

Max effort push ups between sets (strict form)

Ring dips for those that have at least 5 strict dips

 

B)

Level 1

12 min AMRAP

6 down ups

12 KB swings

 

Level 2

EMOM 12 mins

20 double unders

max push ups in the remainder of each minute


 

Tuesday

A)

Back Squat

3 x 8-10 @20X1

 

B)

3 rounds for time

30 wall balls

20 toes to bar/knees to elbow

 

Wednesday

 

A)

Bench Press

3 x 6-8 @20X1

 

B)

Level 1

9 minute ladder

 

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

Hang power snatch 40/30kg

Bar hopping burpee

100m run between rounds

 

Level 2

9 minute ladder

 

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

GTOH 50/35kg

100m run between rounds


 

Thursday

A)

Press

4 x 6-8 @20X1

 

8 strict pull ups/ring rows between sets

 

B)

4 sets for total reps

30s work/30s rest

 

Box jumps

DB push press

Double unders


 

Friday

 

A)

12 mins to practice power clean technique

Or

Level 2 and experienced athletes with good power clean technique

12 mins to build to a heavy single

 

B)

“The Chief”

 

3 min AMRAP

3 power cleans 60/40kg

6 push ups

9 air squats

 

rest 1 min - repeat for 5 rounds


 

Comp Group

 

A)

12 mins to build to a heavy weight for the complex;

Power clean - hang clean - front squat

 

B)

7 rounds for time

7 HSPU

7 burpees

7 ring dips

7 pull ups

 

Saturday

 

In pairs

 

400m plate carry/run 20/15kg

 

Then

100 plate GTOH 20/15kg

100 squats - with plate

100 burpees - partner holds plate overhead

100 overhead lunges - with plate

 

400m plate carry/run

 

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