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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