PSn + BN Sn Push Press + Pull Up

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

15 Mins to build to a solid set:

A1: Mid Hang Power Snatch + OHS x 2+5 -managable

A1: Mid Hang Snatch (3 second Pause) + OHS x 2+2

*Choose which complex you will get most from.

12 Mins complete:

Every 3 minutes to complete both:

B1: Snatch Segmented Deadlift x 4-6

Floor, knee, power position

B2: Kb Swing (heavy) x 6-10

15 Mins to build to a solid set:

A1: Mid Hang Power Snatch + front squats x 2+5

A1: Mid Hang Snatch (3 second Pause) + front squats x 2+2

*Choose which complex you will get most from.

12 Mins complete:

Every 3 minutes to complete both:

B1: Snatch Segmented Deadlift x 4-6

Floor, knee, power position

B2: Kb Swing (Medium) x 6-10

15 min EMOM

Kb / Db Squat/Power Cleans x 8-10

Box Jump x 8-10

Row / Bike x 8-10 cal

Aim here is to get each of these to roughly 30-40 sec work and 20-30 rest. Play with the numbers and see how you get on.

15 min EMOM

Kb / Db Squat/Power Cleans x 8-10

Box Jump x 8-10

Row / Bike x 8-10 cal

Aim here is to get each of these to roughly 30-40 sec work and 20-30 rest. Play with the numbers and see how you get on.

Pclean + Dip

Strong

Fit

15 Mins to build to a solid set:

A1: Mid Hang Power Clean + Mid Shin Power Clean x 2+2

A1: Mid Hang Power Clean +Front Squat x 2+5

*Choose which complex you will get most from.

15 Mins complete:

Every 3 minutes

B1: Back Squat 5 x 3-5 @ 3311 :30

B2: Skin the cat 5 x 3-8 rest remaining time

15 Mins to build to a solid set:

A1: Mid Hang Power Clean + Mid Shin Power Clean x 2+2

A1: Mid Hang Power Clean +Front Squat x 2+5

*Choose which complex you will get most from.

15 Mins complete:

Every 3 minutes

B1: Back Squat 5 x 3-5 @ 3311 :30

B2: Pike Up w/ Frisbee 5 x 5 – 15

For Time:

Walking Lunges x 80

Every 20 steps = 10 Burpees

Rest 60 sec

DB on Shoulder Squats x 80

Every 20 = 20 V-Up / Double Crunch

For Time:

Walking Lunges x 80

Every 20 steps = 10 Burpees

Rest 60 sec

DB on Shoulder Squats x 80

Every 20 = 20 V-Up / Double Crunch

                                                                                               Energy Loaded BS/ FS / Thruster

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Min 10 – 28

15 mins of:

YGIG Teams of 3

P1 completes both before moving on.

A1. 5 x Power Cleans @ Manageable UB

A2. 10 x Squat Jumps

rest 3 mins

Min 28-46

15 mins of the same format:

B1. Push Press x 5 @ Manageable UB

B2. Heavy Wall Ball x 10

B3. Double Under x 50 0r 60sec mx

Min 46-54

P1 runs as P2 & P3 work the stations. Rotate though in follow the leader format.

C1. 200m Run

C2. Straight Leg Sit Ups (weighted)

C3. FLR on P-Bar or Rings

Min 10 – 28

15 mins of:

YGIG Teams of 3

P1 completes both before moving on.

A1. 5 x Power Cleans @ Manageable UB

A2. 10 x Squat Jumps

rest 3 mins

Min 28-46

15 mins of the same format:

B1. Push Press x 5 @ Manageable UB

B2. Heavy Wall Ball x 10

B3. Double Under x 50 0r 60sec mx

Min 46-54

P1 runs as P2 & P3 work the stations. Rotate though in follow the leader format.

C1. 200m Run

C2. Straight Leg Sit Ups (weighted)

C3. FLR on P-Bar or Rings

OHS + Strict press + Hoz Row

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

10mins to Complete

A: Snatch Balance 4 x 5 -Manageable

A: OHS w/ 3 sec pause 4 x 5 @ 3311

*Choose which will benefit you more -FORM

12 mins to complete:

B1: Push Jerk + Jerk (Behind Neck) 4 x 1+3 :60 -Manageable

12 mins

C1. Ring Arch Chin Up x 2-3ea

C1. Ring Chin x 6-8 @ 2111

C1. Paused Ring row x 6-8 @ 30×3

*Choose exercise which you will get most benefit from.

C2. Press Behind the neck in split x 8-10 @ 30×0 –Manageable UB

rest 60-90

3 Rounds

D1. DB Snatch x 10

D2. Ring Row (single ring) x 10

D2. Pull Up x 10

Rest 60 sec

Then:

3 Rounds

Sheena Press up x 5-10

Burpee x 10

10mins to Complete

A: Snatch Balance 4 x 5 -Manageable

A: OHS w/ 3 sec pause 4 x 5 @ 3311

*Choose which will benefit you more -FORM

12 mins to complete:

B1: Push Jerk + Jerk (Behind Neck) 4 x 1+3 :60 -Manageable

12 mins

C1. Ring Arch Chin Up x 2-3ea

C1. Ring Chin x 6-8 @ 2111

C1. Paused Ring row x 6-8 @ 30×3

*Choose exercise which you will get most benefit from.

C2. Press Behind the neck in split x 8-10 @ 30×0 –Manageable UB

rest 60-90

3 Rounds

D1. DB Snatch x 10

D2. Ring Row (single ring) x 10

D2. Pull Up x 10

Rest 60 sec

Then:

3 Rounds

Sheena Press up x 5-10

Burpee x 10

Good Morning + Step Up Var

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Every 3-4 mins Complete (16min Mx)

A1: BB Bulgarian Split Squat 4 x 8-10 @ 3010

A2: DB/KB Farmers Carry 4 x 40-60sec

Thruster Tekkers

20 Min Amrap

In pairs

Thruster x 30 50/35

Box Jump x 20

Thruster x 40 40/25

Box Jump x 20

Thruster x 50 30/15

Row / Bike / Run until 20mins

Every 3-4 mins Complete (16min Mx)

A1: BB Bulgarian Split Squat 4 x 8-10 @ 3010

A2: DB/KB Farmers Carry 4 x 40-60sec

Thruster Tekkers

20 Min Amrap

In pairs

Thruster x 30 50/35

Box Jump x 20

Thruster x 40 40/25

Box Jump x 20

Thruster x 50 30/15

Row / Bike / Run until 20mins

Energy Upload

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

10mins of:

A1: Mixed Rack Kettlebell Overhead Carry 4 x 40 sec

A2: Scapular Press Up 4 x 40-60sec

20 mins moving through:

3 Rounds:

Half Kneeling KB / DB 1 Arm Press x 10ea

Row 500m @ medium

Rest 60 sec

3 rounds

Dual KB Deadlift x 15

Assault Bike x 25 Cal

Rest 60 sec

20 Mins Moving through

3 Rounds:

Ring Row x 10-20

Eternal Circles Battle Rope x 30-50

Rest 60 sec after each round

3 rounds

Wall Ball x 20

Run 400m

Rest 60 sec after each round

10mins of:

A1: Mixed Rack Kettlebell Overhead Carry 4 x 40 sec

A2: Scapular Press Up 4 x 40-60sec

20 mins moving through:

3 Rounds:

Half Kneeling KB / DB 1 Arm Press x 10ea

Row 500m @ medium

Rest 60 sec

3 rounds

Dual KB Deadlift x 15

Assault Bike x 25 Cal

Rest 60 sec

20 Mins Moving through

3 Rounds:

Ring Row x 10-20

Eternal Circles Battle Rope x 30-50

Rest 60 sec after each round

3 rounds

Wall Ball x 20

Run 400m

Rest 60 sec after each round