Monday

Level 1

A)

Back Squat

4x6 with a 2s pause at the bottom

 

B)

5 rounds

10 pull ups

15 wall balls

30 double unders

 

Level 2

A)

In a 10 min window build to a heavy front squat (no more than 90% 1RM)

B)

4x25 back squats @ 40-50% 1RM

C)

3x500m row

Rest 90s between intervals


 

Tuesday

A)

In a 15 minute window build to a heavy single power clean

OR

Work on technique

 

B)

Every 90s x 10 sets

 

3 Power cleans 60/40kg

6 Shoulder to overhead

9 Bar hopping burpees



 

Wednesday

Level 1

A)

Push up ladder

3x 1-5

 

B)

Bench press

4x8

 

C)

8 min AMRAP

5 renegade rows 20/15kg

100m run

 

Level 2

A)

30 pull ups (strict)

50 push ups

 

B)

In a 10min window build to a heavy bench press

C)

10x10 bench press at 60% of part A

D)

5 push ups

10s rest

x10


 

Thursday

A)

Every 30s for 7 mins

10 Russian swings

 

B)

2x15 Romanian deadlifts

2x15 Deadlifts standing on a 25kg plate

 

C)

5 rounds

10 alternating single arm swings 24/16kg

10 KB swings

10 taters

10 box jump overs

 

Friday

 

A)

Overhead Squats

3x10 @ 40% 1RM

 

B)

Snatch balance 5x3

(snatch grip behind the neck press if you have mobility issues)

 

C)

10 min AMRAP

10 DB snatch 20/15kg

100m run

10 hand release push ups

100m run

 

Competitors Class

 

A)

KB swing ladder

10 reps at 12kg, 16kg, 20kg, 24kg, 28kg

 

Goblet squat ladder

10 reps at 12kg, 16kg, 20kg, 24kg, 28kg

 

B)

5x5 pistol squats

 

C)

15 min Clean & Jerk practice

 

D)

12min AMRAP

5 C&J @ 75% 1RM

7 bar facing burpees

100m run

Rest 1:1

 

E)

9 min AMRAP

300m row

30 double unders

10 toes to bar

 

Saturday

 

In pairs - with only one person working at a time

 

40 box jumps

Run 400m

40 sandbag ground to shoulder

Run 400m

40 KB swings 24/16kg

Run 400m

40 burpees

Run 400m

40 shoulder to overhead 50/35kg

Run 400m

40 DB front squats 20/15kg

Run 400m

40 pull ups

Run 400m

 

30 min cut off

 

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