Monday

 

 

A)

Back Squat

75% x 5

80% x 5

85% x 5

 

B)

Level 1

Front Squat

3x10 @ 50%

 

10 min AMRAP

10 pull ups

20 double unders

100m run

 

Level 2

Overhead Squat

5x10 @ 50%

 

False grip ring pull ups

5 x max effort

 

Toes to bar

3 x max effort

 

Tuesday

 

A)

Press

75% x 5

80% x 5

85% x 5

 

DB press

5 x 10

 

B)

EMOM 10 minutes

3 hang power cleans @ 60% 1RM power clean

3 shoulder to overhead

3 down ups

 

Wednesday

 

A)

Bench Press

75% x 5

80% x 5

85% x 5

 

DB bench press

4 x 10

 

B)

Level 1

10-1

Renegade row 15/10kg

Box jumps

 

Level 2

 

Good mornings

4 x 6

 

Rope Climbs

emom 10 mins

 

Thursday

 

A)

Deadlift

75% x 5

80% x 5

85% x 5

 

Romanian Deadlift

3-5 x 10 @ 50%

 

B)

Tabata

DB thruster 15/10kg

V-ups/sit ups

Burpees

 

Friday

 

A)

Catch up with any missed lifts

 

or

 

Weighted pull ups

5x5

 

Turkish Get Ups

Build to a heavy single in a 10 min window

 

B)

4 Rounds

10 Hang power snatch 40/30kg (DB snatch for those with any mobility/technique issues)

10 Burpee bar hop over

200m run

 

Competitors Class

 

A)

Catch up on any missed lifts

 

B)

C&J technique practice then;

 

In a 12 min window

Build to a max weight for the complex:

Clean - Hang Clean - Split Jerk

 

C)

In teams of 3

Max distance in 12 mins prowler push 60/40kg

100m push per time for each athlete then swap

 

Saturday

 

In pairs

 

800m medball run

 

150 medball sit ups

150 wall balls

 

400m run

 

100 pull ups

100 push ups

 

200m run

 

50 thrusters 40/30kg

50 KB swings 24/16kg

 

100m run





 

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