Monday

Monday

 

A)

0:00 - 22:00

A)

11 rds

Every 2 min

1 x power snatch

1 x full snatch

1 x hang snatch

1 x snatch balance

 

30:00 - 55:00

B)

For time:

200 x double unders

100 x dumbell full snatches (22.5,15kg)

200 x double unders

(25 min cap)

 

Accessories

5 x 10-5 hspu

5 x 10 ring rows

5 x 10-15 glute bridges

5 x 1 min plank

 

 

Mon 17th July - Sunday 23RD

Monday

 

A)

0:00 - 16:30

12 rds

Every 90 seconds

1 x snatch pull

1 x power snatch

1 x snatch pull

1 x full snatch

-t@g between snatch pull and power snatch, then drop. And then:

-t@g between snatch pull and full snatch, then drop. 

 

25:00 - 45:00

B)

4 rds

For time:

20 x K/bell snatches (24,16kg) 

16 x over head squats (95,65)

12 x t2b

-alternate hands every 5 reps on the snatches

 

@ 45:00 - 48:00

C)

3 min max lateral burpees

 

Accessories

A)

10 rds

Every 90 seconds

2 x split jerks

B)

5 rds

1 x leg less rope climb / 2 rope climbs

10-15 x weighted back extenstions

 

Tuesday

 

Start class @ 0:04 past the hour

 

0:00 - 25:00

A)

Back squats 5 x 5 pause squats @ 65%

With

Strict press 5 x max reps @ 80%

 

32:00 - 52:00

B)

10 rds

Every 2 min

6 x clusters (145,95)

8/6 x strict pull-ups

 

Optional accessories

1)

For time:

5-1 muscle ups / dips 15-3 or 10-2

50-10 double unders

2)

5 x 10 on arm row

5 x 5-15 ghr

 

 

Wed

 

A)

30 min gymnastics

 

B)

Work up to a 15 meter max overhead yoke carry.

With

farmers carry, varying different objects each rd.

-dumbells

-finger tip plate carries

-with farmer carry handles, one arm a side farmers carry

C)

3 rds

Sled pulls (there and back)

With

Extra farmers carries or when finished them sandbag or medball carries

 

Optionals extra

 

3 rds

45 second side plank each side

60 second plank

60 second rest

Friday

 

0:00 - 20:00

A)

10-1

Hang cleans (155,105)

Strict hspu

 

28:00 - 36:00

B)

8 min amrap

3,6,9,12 and so on

Thrusters (95,65)

Bar facing burpees

 

43:00 - 

C)

5 x 10 reverse grip barbell rows (pause at top)

5 x 10 good mornings

 

Accessories

5 x 10 strict reverse grip pull ups

5 x 10 one arm rows

5 x 8 pistols each leg

5 x 20 single leg calf raises

 

Sat

 

 

0:00 - 25:00

A)

Back squats

20 x(245,145)

12 x (270,160)

6 x(300,180)

2 x(335,190)

With

5 x 8 strict t2b/leg raises

 

32:00 - 44:00

B)

For time or reps:

60 x wall balls

40 x c2b/pull ups

20 x power cleans (135,95)

(12 min cap)

 

49:00 - 56:00

For time or reps:

30 x wall balls

20 x c2b/pull ups

10 x power cleans

(6 min cap)

 

Accessories

5 x 5 bar muscle ups

5 x 5-15 ghr

5 x 12 ghd sit ups

5 x 10-15 dumbell curls

 

Sunday

 

A)

3rds

1600 run

20 x side knee raises

400 x row

30 x straight leg sit ups (no arms)

20 x cal bike

30 x Russian Twists

 

If time:

B)

5 x 8 dumbell renegade rows each arm

5 x 15 glute bridges

 


 

Saturday 15th July

 

0:00 - 25:00

A)

20 x back squats @  (235,140)

12 x back squats @ (260,155)

6 x back squats @   (290,170)

2 x back squats @   (325,185)

With

5 x 5-8 dumbell Z-press

 

33:00 - 43:00

B)

5 rds

For time:

5 x power cleans (155,105)

5 x push jerks (155,105)

 

47:00 - 

For time:

12,9,6,3

Front squats (155,105)

Bar facing burpees

 

Optional Accessories

1)

10 rds

Every 2 min

2 x split jerks

2)

5 x 5/3 x muscle ups

5 x 10 one arm rows

5 x 5-15 ghr

thursday 13th July

0:00 - 27:00

A)

Dead lifts 5 x 5 @ 70% + 5kg

With

Bench press 5 x max reps @ 80%

-if they finish earlier get them started earlier.

 

32:00 - 57:00

B)

"Roy"

5 rds

15 x dead lifts (225,155)

20 x box jumps

25 x pull ups

(25 min cap)

 

Optional accessories

5 x 12 double k/bell rows

5 x 20 single leg calf raises

3 rds

45 second side plank each side

60 second plank

2 min rest

Tuesday 11th July

 

A)

Pause back squats

5 x 4 @ 70%

With

Strict press 5 x max reps @ 70%

 

B)

10 min amrap

10 x thrusters (95,65)

10 x c2b/pull ups

 

C)

5 rds

1 x leg less rope climb/ rope climb

20/15 x cal row

30 x double unders

 

Optional accessories

5 x 7/3 muscle ups

5 x 5-15 ghr

5 x 10 one arm rows

5 x 10 bent lateral complex

Monday 10th July

 

0:00 - 15:00

A)

10 rds

Every 90 seconds

3 x snatch pulls

1 x full snatch

 

20:00 - 35:00

 B)

10 rds

Every 90 seconds

1 x full snatch

1 x hang snatch

 

42:00 - 54:00

C)

5 rds

For time:

10 x power snatches (75,55)

10 x lateral burpees over the bar

10 x wall balls

(12 min cap)

 

Optional accessories

5 x 5-10 strict hspu

5 x 10 strict reverse grip pull ups

5 x 10-15 weighted back extenstions

5 x 15-20 second L-sit

 

Sat 8th July

0:00 - 25:00

A)

Back squats

20 x back squats @ 215,130

12 x back squats @ 240,145

6 x back squats @  270,155

2 x back squats @  290,165

With

Sots press - 5 x 5-8

 

32:00 - 

B)

20-2 - wall balls

10-1 - t2b

(Try and aim for sub 10)

 

5 min rest

 

C)

5 rds

10 x pistols or 20 air squats

10/7 x strict pull ups

10 x cal row

 

Optional accessories

1)

10 rds

Every 90 seconds

2 x split jerks

2)

5 x 10 one arm rows

3 x 10 Y-T-W

5 x 10-15 dumbell curls

 

 

7th July

Friday

 

0:00 - 21:00

A)

7 rds

Every 3 min

7 x strict hspu

10/8 x strict pull ups

15 x box jumps (step down)

 

32:00 - 52:00

B)

10 rds

Min 1 - 5 x power cleans (155,105)

Min 2 - 15 x wall balls

 

Accessories

1)

10 rds

Every 90 seconds

2 x split jerks

2)

5 x 1 leg less rope climb / rope climb

5 x 15 single leg calf raises

5 x 10-15 dumbell bench rows

 

6th July

Thursday

 

0:00 - 27:00

A)

Dead lifts 3 x 3 @ 75%

With

Bench press 5 x max reps @ 70% 

 

34:00 - 

B)

5 rds

15 x dead lifts (135,95)

15 x t2b

 

5 min rest

 

5 rds

12/9 x bar dips

50 x double unders

Or

-If you struggle with dips and double unders

10-2 x dips

50-10 x double unders

 

Optional Accessories

5 x 2 rope climbs

5 x 10 one arm rows

3 rds

45 second side plank

60 second plank

90 seconds rest

 

5th July

Wed

 

A)

30 min gymnastics

 

B)

1)

2 rds

Sled pull,  straight into sled push races

Med ball / sand bag carries in between

 

2)

2 rds harness races each

Med ball / sand bag carries in between

 

Optional extra

3)

15 meter max for both below

Overhead yoke carries

With farmers carries

 

Optional accessories

5 x 10-15 dumbell curls

5 x 10-15 reverse curls

5 x 15 ghd sit ups

 

4th July

Tuesday

 

0:00 - 26:00

A)

3 x 5 pause squats @ 50% + 15kg

1 x 4 pause squats @ 60% + 15kg

3 x 3 pause squats @ 65% + 15kg

 

5 x strict press max reps @ 90%

 

34:00 - 56:00

B1)

3 rds

For time:

15 x thrusters (95,65)

15 x pull ups

4 min rest

B2)

3 rds

For time:

10 x thrusters (115,75)

10 x c2b / 2 x rope climbs

4 min rest

B3)

3 rds

For time:

5 x thrusters (135,95)

5 x bar muscle ups/ 10/5 x strict pull ups

 

Optional accessories

5 x 12 pistols

5 x 10 one arm rows

5 x 8 strict t2b/leg raises

5 x 5-15 ghr

8th July

Sat

 

0:00 - 25:00

A)

20 x back squats @ (225,135)

12 x back squats @ (250,150)

6 x back squats @  (280,160)

2 x back squats @  (315,175)

With

Barbell Z-press 5 x 5-8

 

33:00 - 55:00

B)

5 rds

20 x burpees

15 x pull ups

20 x k/swings (24,16kg)

(22 min cap)

 

Accessories

5 x 8 strict t2b

5 x 10 one arm rows

5 x 10-15 glute bridges

5 x 20 band pull aparts

 

3rd July

Monday

 

0:00 - 10:00

A)

10 min emom

3 x muscle snatches

 

15:00 - 27:00

B)

12 emom

1 x power snatch

1 x hang snatch

 

34:00 - 50:00

C)

5 rds

8 x dumbell power snatches (22.5,15kg)

12 x burpee box jump overs

(16 min cap)

 

Accessories

5 x max strict hspu

5 x 10 strict reverse grip pull ups

5 x 10 barbell rows

5 x 10-15 weighted back extenstions

 

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Monday 26th June - Sunday 2nd July

Monday

 

0:00 - 12:00

 

14:00 - 29:00

A)

10 rds every 90 seconds

Every 90 seconds

1 x snatch pull

1 x power snatch

1 x hang snatch

1 x snatch balance

 

33:00 - 43:00

B)

10 min emom

1 x full snatch

1 x hang snatch

 

50:00 - 58:00

C)

Randy

75 x power snatches (75,55)

(8 min cap)

 

Optional accessories

5 x 5-12 strict hspu

5 x 10 strict reverse grip pull ups

5 x 10-15 weighted back extenstions

5 x 1 min plank

 

Tuesday

 

0:00 - 28:00

A)

3 x 5 pause squats @ 50% + 10kg

1 x 4 pause squats @ 60% + 10kg

3 x 3 pause squats @ 65% + 10kg

 

5 x strict press max reps @ 80%

 

35:00 - 48:00

B)

5 rds

For time:

12 x dumbell thrusters 22.5kg,15kg

50 x double unders

(13 min cap)

 

51:00 - 56:00

C)

5 min amrap

7 x burpees

7 x C2b

-record total reps

 

Optional Accessories

5 x 6/3 muscle ups

5 x 10 one arm rows

5 x 5-15 ghr

5 x 20 band pull aparts

 

Wed

 

A)

30 min gymnastics

 

B)

2 rds

30 meter sled pull straight into 30 meter prowler push

 

C)

2 rds

70 meter harness races

With

Max sand bag distance carries

 

D)

Optional extras

15 Max overhead yoke carries

With

Work to 30 meter max farmers carries

 

Thursday

 

0:00 - 27:00

A)

Dead lifts 5 x 5 @ 70%

With

Bench Press 5 x max reps @ 90%

 

35:00 - 52:00

B)

3 rds

For time:

500 x row

12 x dead lifts (225,155)

21 x box jumps (24)

(17 min cap)

 

Optional Accessories

5 x 10 one arm rows

5 x 12/8 dips

5 x 10 bent lateral complex

5 x 30 seconds side plank each side

 

 

Friday

 

0:00 - 10:00

A)

10 min amrap:

3,6,9,12,15,18 and so on:

Overhead squats (95,65)

Bar facing burpees

 

20:00

B)

3 rds

10/6 x bar muscle ups / 20/15 x dips

20/15 x cal bike

 

C)

50,40,30,20,10 - double unders

Rope climbs - 2

 

Accessories

1)

5 x 8-12 reverse grip barbell rows

5 x 20 band pull aparts

2)

3 rds

60 second hollow hold

60 second plank

90 second rest

 

Sat

 

 

0:00 - 25:00

A)

Back squats

20 x back squats @ 215,130

12 x back squats @ 240,145

6 x back squats @  270,155

2 x back squats @  290,165

With

Sots press - 5 x 5-8

 

32:00 - 

B)

20-2 - wall balls

10-1 - t2b

(Try and aim for sub 10)

 

5 min rest

 

C)

5 rds

10 x pistols or 20 air squats

10/7 x strict pull ups

10 x cal row

 

Optional accessories

1)

10 rds

Every 90 seconds

2 x split jerks

2)

5 x 10 one arm rows

3 x 10 Y-T-W

5 x 10-15 dumbell curls

 

Sunday

 

A)

5 rds

400 x run

2 x rope climbs

25 x butterfly Ab Mat sit ups

 

7 min

 

B)

5 rds

400 x row

20 x Russian Swings

30 x Russian Twists

24/7/17

Sat

 

Start class @ 0:04 past the hour

 

0:00 - 21:00

A)

20 x back squats @ 205,125

12 x back squats @ 235,145

6 x back squats @ 265,155

2 x back squats @ 275,165

 

28:00 - 48:00

B)

20 min amrap

10 x bar dips

Wall balls 5,10,15,20,25,30... 

16 x alternate dumbell front rack lunges (15,10kg)

-dips and lunges stay the same, wall balls go up by 5 every rd.

 

C)

5 x 10 reverse grip barbell rows

5 x 10 one legged dead lifts

 

Optional accessories

5 x 6 bar muscle ups

5 x 20 band pull aparts

5 x 12 ghd sit ups

23/7/17

Friday

 

0:00 - 12:00

A)

5 rds for time:

7 x hang clean thrusters (135,95)

11 x t2b

 

20:00 - 50:00

B)

10 rds

Every 3 min

7 x strict hspu

7 x strict pull ups

10/8 x cal bike

 

Optional accessories

1)

10 rds

Every 90 seconds

2 x split jerks

2)

5 x 10 bent lateral complex

5 x 10 one arm rows

5 x 12 ghd sit ups

 

22/7/17

Thursday

 

0:00 - 28:00

A)

Dead lifts - work to a heavy single

With

Bench press 5 x max reps @ 80%

 

35:00 - 45:00

B)

5 rds

7 x dead lifts (275,185)

35 x double unders

(10 min cap)

 

48:00 - 56:00

C)

For time:

9/6 x muscle ups / 25/15 push ups

1 k row

9/6 x muscle ups 25/15 push ups

(8 min cap)

 

Optional Accessories

5 x 10 one arm rows

5 x 20 band pull aparts

3 rds

45 x second side each side

60 x second plank

90 second rest