MONDAY
1. Hang Snatch – from mid-thigh
60%/3
65%/3
(70%/3)3
12 mins
2. Conditioning
Row 2,000m
42 Thrusters
42 C2B Pull-ups
Row 1,000m
30 Thrusters
30 C2B Pull-ups
500m Row
18 Thrusters
18 C2B Pull-ups
- Men – 42.5kg
- Women – 30kg
- 30 Min cap
Fundamentals
Skill – Handstand push-ups
- EMOM 10;
- Odd – 5 – 10 HSPU
- Even – 10 – 15 calorie Row
Tuesday
1. Gymnastics Conditioning
Choose one of the following:
A. 4 sets of 10 unbroken muscle-ups
B. 5 sets of 8 unbroken muscle-ups
C. 6 sets of 6 unbroken muscle-ups
D. 7 sets of 5 unbroken muscle-ups
E. 5 sets of 5 muscle up progressions
Rest as needed between sets
10 min cap
2. Conditioning
For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of “DT”: 12 DL + 9 HPC + 6 PJ (70/47.5kg)
15 min cap
Fundamentals
Skill – Squat Clean
- 21 -15 – 9;
- Squat Clean
- Burpee
- 15 min cap
Wednesday
1. Hang Clean
60%/3
65%/3
(70%/3)3
12 min cap
2. Conditioning
“Tri Sprint Intervals”
4 Rounds of:
AMRAP 4:
30/20 Calorie Row
100 double unders
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds
Olympic Weightlifting Class
- Work up to a max Squat clean ( bar must not pass knees faster than 3 seconds
- Work up to a max pause jerk ( must pause 1 second on 1st dip )
Thursday
1. Gymnastics Conditioning
A. 3 sets of 21 unbroken Kipping HSPU
B. 4 sets of 18 unbroken Kipping HSPU
C. 5 sets of 15 unbroken Kipping HSPU
D. 6 sets of 12 unbroken Kipping HSPU
E. 5 sets of max 5 – 10 KHSPU Progressions
Rest as needed between sets
10 min cap
2. Conditioning
10 Ring MU
150 DU
20 Squat Snatch (60/42.5kg)
150 DU
10 Ring MU
15 min cap
Fundamentals
Skill – Toes 2 Bar
- AMRAP 12;
- 8 T2B
- 10 Air Squats
- 12 Press ups
Friday
1. Snatch
65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3
15 min cap
2. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)2
(85%/1)3
15 min cap
3. Back Squat
79%/4
84%/1
79%/4
87%/1
79%/4
90%/1
15 min cap
Saturday
1. Conditioning
- 3RFT:
- 20 Calorie Row
- 16 Thrusters (42.5/30kg)
- 400m run
- 17 T2B
20 min cap
Fundamentals
Skill – Overhead Squat
3 RFT;
- 400m run
- 15 overhead squats
- 15 min cap
Sunday
1. Barbell Conditioning
- With a partner, “you go – I go style”
- 5 Clean and Jerks (225/155#)
- 4 Clean and Jerks (245/165#)
- 3 Clean and Jerks (265/175#)
- 2 Clean and Jerks (285/185#)
- 1 Clean and Jerk (305/195#)
10 min cap
- 2. Condtitioning
1:30 of AMRAP of Bar Facing Burpees - Rest 1 minute
- 1:00 of AMRAP of Bar Facing Burpees
- Rest :30
- :30 of AMRAP of Bar Facing Burpees
Ladies Class
In pairs, 1 works at a time;
- For time:
- Row 40 calories
- 40 Burpees
- 40 Two-arm dumbbell ground-to-overhead
- 40 Toes to bar
- 4 lengths of Overhead walking lunge
- 200m run with Med ball
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