Monday Oct 1st -Sunday Oct 8th

Monday

 

-start class @ 0:06 past the hour at the latest.

 

0:00 - 10:00

A)

10 min emom

12 x wall balls +

5 strict pull ups

 

17:00 - 32:00

B)

10 rds

Every 90 seconds

3 x power snatches

 

39:00 - 54:00

C)

15 min emom

1 x full clean and split jerk

 

Optional accessories

1)

10-1 strict hspu or 5 each rd

20-2 box jumps

2)

5 x Max ghr

With

5 x 12 ring rows

 

Tuesday

 

0:00 - 7:00

A)

Emom x 7

5 x back squats @ 60% + (5-10kg)

-choose between 2.5-5kg heavier then last week

 

15:00 - 27:00

B)

5 rds

7 x hang clean thrusters (135,95)

11 x t2b

 

34:00 - 46:30

C)

5 rds

Every 2:30

5 x strict press (105,70)

6 x back rack lunges each leg

 

 

Optional Accessories

1)

5 x max muscle ups

With

5 x 20 lying band pull aparts

2)

5 x 6-12 barbell rows

With

5 x 15-25 banded leg curls

 

Wed

 

A)

30 min gymnastics

 

B)

B)

15 meter max overhead yoke carry

With

30 meter max farmers carry

 

C)

2 rds

Sled pull into sled push (races)

With (rest between these)

2 rds

Rope pull races

 

D)

Extra after class if time

2 rds

Harness sprints 60 meters races

With

Dead ball carries

 

 

Thursday

 

Start class @ 0:03 past the hour

 

A)

0:00 - 28:00

Dead lifts 3 x 3 @ 75% + 30kg

With

Bench press 3 x 8

 

35:00 - 

B)

3 rds

10/7 x strict pull ups

20 x burpees

10/7 x strict pull ups

3 rds there and back plyo jumps over sticks

2 min rest

-(1 rd is jumping over 7 sticks and jumping back)

 

5 min rest

 

5 rds (not for time)

12/9 x dips

6-10 x reverse grip barbell rows

 

Optional accessories

1)

5 x 1 leg less rope climb / 2 x rope climbs

With

5 x 10 bent lateral complex

2)

5 x 8 strict t2b/leg raises

With

5 x 20 single calf raises

 

 

Friday

 

A)

0:00 - 15:00

10 rds

Every 90 seconds

1 x snatch pull

1 x full snatch

1 x hang snatch

1 x snatch balance

 

Straight into

 

15:00 - 20:00

1 x full snatch

 

27:00 - 40:00

B)

5 rds

For time:

5 x full cleans (185,125)

5 x bar muscle ups or 8/6 x reverse grip pull ups

 

5 min rest

 

C)

3 rds

For time:

3/2 x rope climbs

21 x k/swings (24,16kg)

12 x ball slams (15,12kg)

 

Optional accessories

1)

5 x 8-12 dumbell bench rows

With

5 x 16 alternate pistols

2)

5 x 30 back extensions

With

5 x 10-15 dumbell curls

 

Sat

 

Start class @ 0:05 past the hour

 

0:00 - 25:00

A)

Front squats 5 x 3 @ 70% + 5kg

With

3 x 8/10 dumbell shoulder press

 

32:00 - 44:00

B)

21,15,9 (15,10kg)

C2b / pull ups

Dumbell hang clusters (15,10kg)

(12 min cap)

 

C)

47:00 - 55:00

For time:

21,15,9 - dumbell thrusters

75,50,25 - double unders

(8 min cap)

 

Optional accessories

1)

5 x 12/8 dips

With

5 x 10 one arm rows

2)

5 x 10 ring rows (barbell row grip)

With

5 x Max ghr

 

Sunday

 

A)

5 rds

400 x run

1 x length Plate lunges overhead (10,5kg)

20 x box jumps step down (24,20) 

10 x strict leg raises (not to bar, just midway)

 

5 min rest

 

B)

5 rds

300 x row

2 x rope climbs / 12 ring rows

30 x anchored side sit ups

 

Monday 25th Sept -Sunday 1st Oct

Monday

 

0:00 - 10:00

A)

27,21,15,9

Wall balls

K/swings (24,16kg)

 

17:00 - 32:00

B)

1 x snatch pull

1 x full snatch

1 x hang snatch

 

39:00 - 54:00

 C)

15 min emom

1 x power clean and split jerk

 

Optional accessories

1)

10 min emom

Min 1 - 12 burpees

Min 2 - 10 knees to elbows

2)

5 x 5-10 one arm rows

With

5 x max ghr

 

Tuesday

 

0:00 - 7:00

A)

Emom x 7

5 x back squats @ 60% + (2.5-5kg)

-choose between 2.5-5kg heavier then last week

 

15:00 - 30:00

B)

5 rds

Every 3 min

8 x strict press (95,65)

10/8 x strict pull ups

8 x front rack lunges each leg (95,65)

 

36:00 - 48:00

C)

12 min amrap

10 x barbell rows with a pause (95,65)

10/8 x dips

30 x double unders

 

Optional Accessories

1)

5 x 10-16 pistols

With

5 x 12 ring row

2)

5 x 1 leg less rope climb / 2 rope climbs

With

5 x 10 one legged dead lifts

 

Wed

 

A)

30 min gymnastics

 

B)

15 meter max overhead yoke carry

With

30 meter max farmers carry

 

C)

2 rds

Sled pull into sled push (races)

With (rest between these)

2 rds

Rope pull races

 

D)

Extra after class if time

2 rds

Harness sprints 60 meters races

With

Dead ball carries

 

Thursday

 

0:00 - 28:00

A)

Dead lifts 3 x 5 @ 70% + 35kg

With

Bench press 3 x 8

 

 

35:00 - 55:00

B)

20 min amrap

6 x bar muscle ups / strict reverse grip pull ups

12 x box jumps (30,24)

6 x strict hspu

12 x cal row

 

Optional accessories

1)

5 x max pull ups

With

5 x 10-20 ghd sit ups

2)

5 x 5-10 barbell rows

With

5 x 10 bent lateral complex

 

Friday

 

0:00 - 25:00

A)

Front squats 5 x 5 @ 65%

With

3 x 8/10 dumbell shoulder press

 

35:00 - 55:00

B)

For time:

50 x double unders

20 x OHS (95,65)

50 x double unders

16 x OHS (105,75)

50 x double unders

12 x OHS (115,85)

50 x double unders

8 x OHS (135,95)

50 x double unders

4 x OHS (155,105)

(20 min time cap)

 

Optional accessories

1)

5 x 7/3 x muscle ups

With

5 x max ghr

2)

5 x 5-10 one arm rows

With

5 x 20 lying band pull aparts

 

 

Saturday

 

 

0:00 - 20:00

A)

10 rds

Every 2 min

3 x power snatches

8/5 x strict pull ups

 

33:00 - 53:00

B)

4 rds

Every 5 min

6 x power clean and jerks (155,105)

12 x t2b/knee raises

18 x wall balls (20,14)

 

Optional accessories

1)

5 x 12/10 dips

With

5 x 5-10 reverse grip barbell rows

2)

5 x 10-15 dumbell curls

With

5 x 30 second side plank each side

 

Sunday

 

A)

5 rds

400 x run

30 x Russian Swings (24,16kg)

30 x anchored side sit ups

 

5 min rest

 

B)

4 rds

400 x row

2 x rope climbs / 12 ring rows

30 x bicycle sit ups

 

Finisher if time

C)

100 x Russian twists

3 min cumulative plank

Tuesday 19th September

0:00 - 23:00

A)

Work to a heavy single back squats for the day (record this we will be using this number for the next few week for the back squat emom below.)

With

3 x 8/10 dumbell shoulder press

 

26:00 - 33:00

B)

Emom x 7

5 x back squats @ 60%

 

40:00

C)

150 wall balls

every time you stop strict pull ups

Adv 8, inter 6, beginners 4

-should be a number you can mostly do unbroken, don't change the number you start with.

-use a weight you can use with a solid squat position

(17 min cap)

 

Optional Accessories

1)

5 x 6/3 muscle ups

With

5 x Max ghr

2)

5 x 10 one arm rows

With

5 x 10 bent lateral complex

 

Thursday 14th September

0:00 - 28:00

A)

Dead lifts 5 x 5 @ 70% + 30kg

With

Bench press 3 x 8 @ 70% + 15/12.5kg

-if you got all 8's last time, go 2.5-5kg heavier this time. If you don't get all 8's this time, that's ok that's your new aim till you do.

 

35:00 - 

B)

1 k row

 

5 rds

12 x dips

3/2 x rope climbs

 

1 k row

 

Optional accessories

1)

5 x 10 reverse grip barbell rows

With

5 x 30 second side plank each side

2)

5 x 20 band pull aparts

With

5 x 60 second plank

Tuesday 12th Spetember

0:00 - 22:00

A)

Back squats 5 x 6 @ 70% + 5kg

With

Seated dumbell shoulder press 5 x 8/10 (no back support)

-if you get all 8's males or all 10's females go heavier next time. Continue with a weight until you reach 5 x 8/10. When you go heavier, don't stress if you don't hit those numbers, that is now your new aim. 

 

29:00 - 49:00

B1)

4 min amrap

21 x thrusters (96,65)

21 x t2b

Max wall balls remaining time:

 

4 min rest

 

 B2)

4 min amrap

15 x thrusters (115,75)

15 x t2b

Max k/bell swings (24,16kg) remaining time:

 

4 min rest

 

B3)

4 min amrap

9 x thrusters (135,95)

9 x t2b

Max wall balls balls remaining time:

 

-record each score separately

 

Accessories

1)

5 x 12 one arm over head dumbell lunges (change arms after 6 reps)

With

5 x 6 muscle ups

2)

5 x 10 one arm rows

With

5 x 5-15 ghr

 

Monday 11th September

 

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x power snatch

1 x full snatch

1 x snatch balance

 

22:00 - 37:00

B)

10 rds

Every 90 seconds

1 x full clean

1 x hang clean

2 x split jerks

 

44:00 - 55:00

C)

2014 Schwartz Challenge

"No room for Error"

3 rds

20 x c2b/pull ups

100 x double unders - 300 skips

-don't do c2b unless you can get at least 15 unbroken.

-if your max double under is 30 or less, scale back to 60 double unders.

 

Accessories

1)

Alternate Pistols 5 x 14

With

5 x max strict hspu

2)

5 x 10 barbell rows

With

5 x 25 back extensions

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