Monday

 

A)

Back Squat

3x5 @ 85%

 

B)

Scaled

3 rounds

 

10 burpees

10 jumping pull ups

20 goblet squats 24/16kg

20 box jumps


 

Level 1

3 rounds

 

10 burpees

10 pull ups

20 front squats 50/35kg

20 box jumps

 

Level 2

3 rounds

 

20 burpee pull ups

20 front squats 60/40kg

20 box jumps

 

Tuesday

 

A)

Bench press

4 x 5 @ 80%

 

B)

15 min AMRAP

 

10 hang power snatch 40/30kg

10 push ups

10 toes to bar

100m run

 

(Think form on the hang power snatches and scale up or down accordingly)

 

Wednesday

 

A)

Bent over row

3x5

 

B)

3 rounds/sets

 

5 HSPU

10 power cleans

15 down ups

20 russian swings

25 wall balls

 

Rest 1 min

 

Scaling notes - HSPU scaled using abmats or if necessary replaced with strict DB press.  Power cleans Level 1 55/40kg & Level 2 65/45kg.  Russian swings as heavy as possible for everyone focusing on the explosive hip opening.


 

Thursday

A)

Split Jerk

3-3-3-3-3 (working from the rack)

 

B)

10 min ladder

 

3 thrusters 40/30kg

3 chest to bar pull ups

6 thrusters

6 chest to bar

9 “”

9 “”

12 “”

12 “”

Increasing by 3 reps each round

 

Friday

 

A)

Dips - bars or rings

5 x 8-10

 

B)

3 rounds

 

15 Deadlifts 100/70kg

15 DB push press 20/15kg

 

(5 burpee penalty for any bad form on the deadlifts - and that’s per rep, total added up and performed by the whole class at the end.  Don’t let your friends down by risking your back just to go faster!)

 

Comp Class

A)

Turkish Get Ups

5x2

 

Bar skin the cats

4x3

 

B)

3 rounds of:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps 24/20”



 

Saturday

 

“Luke”

 

400m run

15 Clean & Jerk 70/45kg (scale as necessary)

400m run

30 toes to bar

400m run

45 wall balls

400m run

45 KB swings 24/16kg

400m run

30 dips/push ups

400m run

15 front rack lunges 70/45kg

400m








 

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