Week commencing 3.03.17

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

  1. Work up to a max Squat clean ( bar must not pass knees faster than 3 seconds
  2. 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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