Monday, September 17th - Saturday, September 22nd

Monday

 

(A) Hang Power Snatch + Power Snatch - 10 x (1 + 1) OTM; aim to go heavier than last week

 

(B) Back Squat - 10 minutes to build to a heavy set of 4, then 85% (of 4RM) x 4 x 2

 

(C) 3 minutes Assault Bike - 2.5s minutes at a constant pace, + 30s sprint x 2, rest 3 minutes

 

 

Tuesday

 

(A1) Close Grip Bench Press - 4 x 3 @31X1

(A2) Strict Pull ups - 4 x 4 - 6

 

 

(B) AMRAP in 16 minutes

  • 15 push ups
  • 20 db snatch
  • 40 double unders

 

 

(C) Ring row hold - 3 x 18 - 20s

 

Wednesday

 

(A1) Strict toes to bar - 3 x 15

(A2) Hollow hold - 3 x 35s

(A3) Russian twists - 3 x 20

(A4) Weighted plank - 3 x 45s

 

(C) AMRAP in 30 minutes

 

 

 

  • Row 600m
  • 20 NPUB
  • 1 mile assault bike
  • 20 SA KBS
  • Run 550m
  • 20 SA DB thruster

 

Thursday

 

(A1) Barbell Reverse Lunge - 3 x 6/each; aim to go heavier than last week

(A2) Single Arm Dumbbell Push Press - 3 x 6/each; aim to go heavier than last week

 

(B)  AMRAP in 9 minutes

  • ï10 thruster
  • ï30 double unders

 

 

(C) Side plank - 3 x 45s/each

 

Friday

 

  1. Deadlift + Power Clean + Hang Power Clean - 5 x (2 + 1 + 1)

 

(B) 5 x OT2M

  • 10 burpees over rower
  • Row 150m

 

 

(C1) V ups - 3 x 20

(C2) FLR - 3 x 40s

 

Saturday

 

OTM x 30

5 Wall Balls + 3 Push Ups + 1 Double DB Ground to Overhead*

*Weight should be heavy-ish/challenging weight, but able to maintain good form until the end. 

“Ground to Overhead” variations: Double DB Snatch; or Double DB Power Clean and Jerk.

**if you fail to achieve reps within minute, rest next minute. 

Monday, September 10th - Saturday, September 15th

Keep you eye on the schedule for new open gym times coming the following week. Time to PARTY!

 

Monday

 

(A) Hang Power Snatch + Power Snatch - 10 x (1 + 1) OTM

 

(B) Back Squat - 10 minutes to build to a heavy set of 6, then 85% (of 6RM) x 6 x 2

 

(C) 6 minutes Assault Bike - 5m20s minutes at a constant pace, + 40s sprint

 

 

Tuesday

 

(A1) Close Grip Bench Press - 4 x 4 @31X1

(A2) Strict Pull ups - 4 x 6 - 8

 

 

(B) 10 x OT2M

  • 12 push ups
  • 14 db snatch

 

 

(C) Ring row hold - 3 x 18 - 20s

 

Wednesday

 

(A1) Strict toes to bar - 3 x 15

(A2) Hollow hold - 3 x 30s

(A3) Russian twists - 3 x 20

 

(B1) 3 x 30 ABMAT sit -ups or 3 x 20 GHD sit-ups

(B2) Weighted plank - 3 x 40s

 

(C) 25 minute time cap

  • Row 1k
  • 2 miles assault bike
  • Run 800m
  • 500m ski erg
  • Row 500m
  • 1 mile Assault bike
  • Run 400m

 

Thursday

 

(A1) Barbell Reverse Lunge - 3 x 6/each

(A2) Single Arm Dumbbell Push Press - 3 x 6/each

 

(B)  5 rounds

  • ï15 wall ball
  • ï50 double unders

 

 

(C) Side plank - 3 x 40s/each

 

Friday

 

  1. Deadlift + Power Clean + Hang Power Clean - 5 x (2 +2 + 1)

 

(B) 4 rounds

  • 12 burpees
  • 15 KBS
  • run 200m

 

(C1) V ups - 3 x 20

(C2) FLR - 3 x 35s

 

Saturday

OT90s x 6

9/5 cal AB + 10 DB Hang Clean and Jerk

Rest 4

OT90s x 6

9 Deadlift + 7 Hang Power Clean + 5 Shoulder to Overhead 

[<=115/75 – be CONSERVATIVE with weight!]

Rest 4

OT90s x 6

100m run + 5 burpees + 5 pull ups/ring row

*if at any point you fail to make the reps within time, REST next 90s then start at that number again.

Monday, September 3rd to Saturday, September 8th

Monday

 

(A1) Close Grip Bench Press - 4 x 4 @31X1

(A2) Strict Pull ups - 4 x 6 - 8

 

 

(B) AMRAP in 20 minutes

  • 5 ring dips
  • 8 pull ups
  • 15 sit ups
  • 20 double unders

 

(C) Ring row hold - 3 x 18 - 20s

 

 

Tuesday

 

(A) Hang Power Snatch - 10 x 2 OTM

 

(B) Back Squat - 10 minutes to build to a heavy set of 8 (heavier than last week), then 85% (of 8RM) x 8 x 2

 

(C) 6 minutes Assault Bike - 5.5 minutes at a constant pace, + 30s sprint

 

Wednesday

 

(A1) Strict toes to bar - 3 x 12

(A2) Hollow hold - 3 x 25s

(A3) Russian twists - 3 x 20

 

(B1) 3 x 30 ABMAT sit -ups or 3 x 18 GHD sit-ups

(B2) Weighted plank - 3 x 35s

 

(C) 25 minute time cap

 

3 rounds

 

  • 25 burpees
  • Run 350m
  • 30 dumbbell snatch
  • Row 350m

 

Thursday

 

(A1) Barbell Reverse Lunge - 3 x 8/each (heavier than last week)

(A2) Single Arm Dumbbell Push Press - 3 x 8/each

 

(B)  5 rounds

  • ïDB Thrusters - 15, 10, 5, 10, 15
  • ïRun 200m

 

 

(C) Side plank - 3 x 35s/each

 

Friday

 

  1. Deadlift + Power Clean + Hang Power Clean - 5 x (3 +2 + 1), aim to go heavier than last week

 

(B) 3 rounds

  • 15 hang power cleans
  • 15 burpees

 

(C1) V ups - 3 x 18

(C2) FLR - 3 x 30s

 

Saturday

 

00:00 – 12:00:

OTM x 4

1: 6/side SA Kneeling DB Strict Press *

2: 5 Push Ups + 30s FLR 

3: 3-5 Strict Pull Ups [Advanced: @21x1]

Rest 2, and then:

14:00 – 40:00:

3 rounds @80-85% 

350m run or 20/12 cal AB

14 SA DB Push Press*

8 Burpee Over DB 

6 Pull Ups [Kipping OK]

Rest 1-2

After finishing 3rd round, rest as needed until: 

1 round for time @90+% - bring it. Goal: under 5 mins

10 Pull Ups

10 Burpee over DB

20 DB Snatch*

20/12 cal AB or 350m run

 

*[Same DB weight throughout entire session]