Monday

 

A)

Push Jerk

3-3-3-3-3

 

B)

Level 1

 

4 rounds

 

12 box jumps 24/20”

6 HSPU / 3 wall climbers

6 hang power cleans 50/40kg

 

Level 2

 

4 rounds

 

12 box jumps 30/24”

9 HSPU

6 power cleans 70/55kg

 

Tuesday

 

A)

Turkish Get Ups 5x2 (each arm)

 

B)

EMOM 24 mins - in teams of 3

 

Station 1 - 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)

Station 2 - max calorie row

Station 3 - 25 abmat sit ups

 

(scale the numbers on station 1 if you can’t complete a sub 1 minute round)

 

Wednesday

 

A)

Deadlift

Build to a heavy double - remembering all that good form from our tempo work.

 

B)

EMOM - 8 mins

odd - 7 deadlifts @ 60% (level 2 70%)

even - 30 double unders (or 45s practice) (level 2 40 double unders)

 

Thursday

A)

Front Squat

Build to a heavy single - remembering the good form from our tempo work

 

B)

10 min AMRAP

 

15 wall balls

12 box jump overs

9 chest to bar pull ups

 

Friday

 

A)

20-16-12-8

 

Power snatch 40/30kg

Burpee

Thruster 40/30kg

Toes 2 bar

 

Level 2 / Comp Group

 

A)

“Macho Man”

 

EMOM for as long as possible

 

3 power cleans 70/50

3 front squats 70/50

3 jerks 70/50

 

If you make it to 10 mins then every minute after that add one rep to each exercise every subsequent minute.

B)

15 min AMRAP in pairs, alternating rounds for form

 

5 snatches 40/25kg

10 wall balls

 

Saturday

 

“Fight Gone Bad”

 

3 rounds - 1 min per station

Wall ball

Sumo deadlift high pull 35/25kg

Box jump 20” (everyone)

Push press 35/25kg

Row - calories

Rest

 

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