March 14-19

Monday



A. Warm Up
EMOM 5 min
15 DU
5 burpees

HIP FLOW

B. Thruster
3 x 3 AHAP
- take from the floor
- no OPEN competitors increase %

B2. Kipping T2B/knee ups or HSPU
3 x 90% ME

(increase blood flow to decrease soreness)

C. For time
8 min AMRAP
5 wall ball
5 box jump
10...
10...

etc.

Tuesday


A. Warm Up
EMOM 5 min
1 bear crawl
3 athletic burpees

5 min AMRAP for quality
20 sec HS hold
20 sec rear support
20 sec active hang or

Monkey - strict CTB instead of hang

4x
B1.Single arm DB psnatch 5 reps into 5 strict press heavy (complex)
B2. Double sumo KB deadlift - 20 reps

C. Intervals
3 on 1 off x 3
12 thrusters @ 45/30kg
24 Kb swings @ 24/16kg

- start from beginning each time

Wednesday


A. Warm Up
EMOM 5 min
2 incworms with push ups
4 pistols or 8 feet together squats

HAMMIE FLOW

B. Power clean 4x 1

B2. Ring work 4 x 75-85% of reps from last week

C. 5 min AMRAP
30 deadlifts @ 60/40kg
40 box jumps
100 DUs

Rest 3 min

5 min AMRAP
40 burpee over bar
40 OHS @ 45/30kg

- if can't do OHS weight for 10 reps UB do STOH

Thursday


A. Warm up
5 min EMOM
5 squat to stand
5 V snaps

Shoulder Flow

B. Push Jerk with pause in catch
3 x 3

B2. Strict Knee rasies
3 x ME
- can do with straight legs to parallel

C. 60 on 60 off x 5
- if doing OPEN friday, skip this workout

5 power clean @ 60/40kg
5 burpees
5 pull ups

- start from beginning each tim

Friday


A. Warm up
5 min EMOM
1 bear crawl
15 sec hang from bar

Shoulder Flow

B. Back Squat
3 x 2 @ 90% of last week

B2. Monster mini band glute walks
30 secs

C. AM Classes (pre-open announcement)
Partner interval work

13 min
200m farmers carry
40 double kb alternating reverse lunges

- 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 from floor
5 x 3 building

C. Marrickville OPEN WORKOUT

Edgecliff

5 rounds
Run 400m
20 KB swings @ 32/24kg

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

March 7-12

Monday



A. Warm Up
EMOM 5 min
15 DU
5 burpees

HIP FLOW

B. Thruster
3 x 5 AHAP
- take from the floor
- no OPEN competitors increase %

B2. Weighted dowell pass through 3 x 10 @ light weight

(increase blood flow to decrease soreness)

C. For time
8 min AMRAP
10 strict burpees
20 wall balls
20 box jumps

Monkey 4 - sub burpees for 3 MU

Tuesday


A. Warm Up
EMOM 5 min
1 bear crawl
3 athletic burpees

5 min AMRAP for quality
20 sec HS hold
20 sec rear support
20 sec active hang

Monkey 4 - 2 Bar MU instead of kipping swings

4x
B1.Single arm DB press 3 reps heavy
B2. Double Kb swing or heavy swing
10 reps - russian

C. Intervals
4 on 1 off x 3
10 thrusters @ 45/30kg
20 lateral bar hops

Wednesday


A. Warm Up
EMOM 5 min
2 incworms with push ups
4 pistols or 8 feet together squats

HAMMIE FLOW

B. Power clean 3x2

B2. Ring work 4 x 75% of reps from last week

C. 5 min AMRAP
50 box jump overs
50 burpees

Rest 3 min

5 min AMRAP
50 wall balls
50 burpees

- if equipment is short share boxes and do box jumps or start on different 5 min AMRAPS

Thursday


A. Warm up
5 min EMOM
5 squat to stand
5 V snaps

Shoulder Flow

B. Push Jerk with pause in catch
3 x 5

B2. Strict Knee rasies
3 x ME
- can do with straight legs to parallel

C. 90 on 90 off x 4
5 Power snatch @ 50/35kg
10 push ups
15 air squats

- start over each round

Friday


A. Warm up
5 min EMOM
1 bear crawl
15 sec hang from bar

Shoulder Flow

B. Back Squat
10 mins to build to a heavy double @ 20X1

B2. Monster mini band glute walks
30 secs

C. AM Classes (pre-open announcement)
Partner interval work

15 min
20 DB alt snatches
15 DB front squts
10 DB push press
- 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. OHS technique
(taken from floor every time - PC to back rack or PS)

5 x 3 @ 70% of approx 1RM

C. Marrickville OPEN WORKOUT

Edgecliff

Helen
3 rounds
Run 400m
21 swings @ 24/16kg
12 pull ups

EVOLVE barbell Thursday


Clean extension drills
Clean catch position drills
Split jerk technique

Evolve barbell Sat


OH mobility focus

A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension

B. Split jerk technique