Monday
A. Warm Up
EMOM 5 min
15 DU
5 burpees
HIP FLOW
B. Thruster
4x 1 AHAP
- taken from the floor
B2. Kipping pull ups
Monkey 4 - CTB
C. For time
7 min AMRAP
8 thrusters @ 50/35kg
16 box jumps
Tuesday
A. Warm Up
EMOM 5 min
1 bear crawl
3 athletic burpees
5 min AMRAP for quality
20 sec Thoracic bridge/side
5 V-snaps
5 dragon flyes off pole
Monkey 4 -10/10
4x
B1.DB single arm press 10 reps/side
B2. Double KB single leg deadlift 10/side
C. Intervals
2 on 1 off x 4
20 DB snatch alternating
12 burpees
- pick up where you left off
Wednesday
A. Warm Up
EMOM 5 min
2 incworms with push ups
4 pistols or 8 feet together squats
HAMMIE FLOW
B. Power clean 5 x 1 - build to a max
B2. Ring work 4 sets
- increase on last weeks reps by at least 1
C. 5 min AMRAP
20 STOH @ 45/30kg
15 box jumps
Rest 3 min
5 min AMRAP
Complex
3 power clean
3 PC and jerk
3 thrusters
1 complex = 1 rep
- breaking the complex is a no rep
Lion 4 - 60kg
Thursday
A. Warm up
5 min EMOM
5 squat to stand
5 V snaps
Shoulder Flow
B. Split Jerk with pause in catch
4 x 1
B2. Strict Knee rasies
4 x ME
- can do with straight legs to parallel
C. 60 on 60 off x 5
15 SDHP @ 50/35kg
5 Pull ups
- Monkey 4 - Ring MU
Friday
A. Warm up
5 min EMOM
1 bear crawl
15 sec hang from bar
Shoulder Flow
B. Back Squat
3 x 5 by feel
(if tired go light, if strong go for a heavy set)
B2. 10 weighted Single leg hip extension on floor
5/side
C. AM Classes (pre-open announcement)
Partner interval work
12 min
30 wall balls
30 TTB
- break the work up how ever you want in pairs
D. PM Classes
OPEN WORKOUT
or
OPEN PREP (EMOM skill work)
Saturday
A. Partner Warm up
2 rounds
20 wall ball parner
20 partner ball thrusters
20 footy passes
Shoulder flow
B. Squat clean thruster from floor
5 x 1 building
C. Marrickville OPEN WORKOUT
Edgecliff
14 min AMRAP
20 burpee over bar
20 deadlifts 60/40kg
20 air squats
EVOLVE barbell thursday
Snatch progression cycle
Evolve barbell Sat
OH mobility focus
A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension
B. Split jerk technique