Mon
A. Warm up
3 rounds
5 Squat to stand
5 burpees into air squat
5 lying glute bridge/side
into
Hip Flow (including pigeon switch and cossack)
B. Back Squat
Build to a heavy set of 3 reps (not maximal)
3 x 3 @ 90% of above.
C. Conditioning
8 minute AMRAP
20-18-16-14… deadlifts @ 70/45kg 155/100#
10-9-8-7-6... burpee over bar
Tue
A. Warm Up
10 push ups
15 hollow rocks
1 bear crawl
1 length spiderman crawl
into
Thoracic flow
B. Push press
10 mins
Build to a heavy set of 3
then
2 x 5 @ 80% of above
C. Conditioning
2 min buy in AMRAP hang power clean @ 50/30kg 115/65#
into
5 min AMRAP
10 T2B
14 alt DB snatches @ 30/20kg
Wed
A. Warm up
with a light KB
2 rounds
10 KB swings
10 goblet squats
1 TGU/side
5 clean and press/side
Hip flow
B. 1 Power clean and Jerk, OTM for 10 mins
C. Conditioning
10 rounds
40/20 on/off
4 Burpee Box jumps
12 KB Swings @ 32/24kg
go from start each round
Thu
A. Warm Up
10 push ups
15 hollow rocks
1 bear crawl
1 length spiderman crawl
into
Thoracic flow
B. Strict Press
12 mins
Build to a heavy set of 3
2 x 5 @ 80% of above
C. Conditioning
21-15-9 (10 min cap)
Thrusters @ 40/25 95/65#
Bar facing burpee over the bar
Fri
A. Warm Up
3 rounds
10 wall slides
20 walking lunges arms overhead
30 sec HS Hold
into
Thoracic flow
B. 1 Snatch balance + 1 OHS OT2min for 10 min
C. Conditioning
For time (7 min cap)
25 Back squats @ 50/35kg 115/75#
15 Front Squats
5 thrusters
Sat
Sat
Warm up
with light KB
2 rounds
5 1 arm swings/side
10 goblet squats
2 TGU / side
A. Deadlift
5 x 3 @ 21X0
C. Conditioning
In Pairs
8 min AMRAP
2 deadlifts @ 60/40kg
2 burpee over bar
round for round increasing reps by 2 each round e.g. 4 deadlift, 4 burpee, 6 then 6 etc.
rest 2 min
8 min AMRAP
10 wall balls
can only complete reps whilst partner is holding the bar at top of deadlift
increasing wall balls by 2 each round. Both athletes must complete the round of 10 before moving to 12 etc.