Welcome to Phase 1, week 6 of our new 2018 training plan.
Another week is coming your way people. As you’ll all be aware this is our repeat week so you can attack your workouts knowing what’s coming your way.
Folk, when we give you an option please choose an option you can maintain for the complete set and don’t change half way through – “leave your ego at the door” and make the sensible call.
Check yourself before you wreck yourself x
Monday
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 managableA1: 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 46Floor, knee, power positionB2: Kb Swing (heavy) x 610 
15 Mins to build to a solid set:A1: Mid Hang Power Snatch + front squats x 2+5A1: 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 46Floor, knee, power positionB2: Kb Swing (Medium) x 610 
15 min EMOMKb / Db Squat/Power Cleans x 810Box Jump x 810Row / Bike x 810 calAim here is to get each of these to roughly 3040 sec work and 2030 rest. Play with the numbers and see how you get on. 
15 min EMOMKb / Db Squat/Power Cleans x 810Box Jump x 810Row / Bike x 810 calAim here is to get each of these to roughly 3040 sec work and 2030 rest. Play with the numbers and see how you get on. 
Tuesday
Pclean + Dip 

Strong 
Fit 
15 Mins to build to a solid set:A1: Mid Hang Power Clean + Mid Shin Power Clean x 2+2A1: Mid Hang Power Clean +Front Squat x 2+5*Choose which complex you will get most from.15 Mins complete:Every 3 minutesB1: Back Squat 5 x 35 @ 3311 :30B2: Skin the cat 5 x 38 rest remaining time 
15 Mins to build to a solid set:A1: Mid Hang Power Clean + Mid Shin Power Clean x 2+2A1: Mid Hang Power Clean +Front Squat x 2+5*Choose which complex you will get most from.15 Mins complete:Every 3 minutesB1: Back Squat 5 x 35 @ 3311 :30B2: Pike Up w/ Frisbee 5 x 5 – 15 
For Time:Walking Lunges x 80Every 20 steps = 10 BurpeesRest 60 secDB on Shoulder Squats x 80Every 20 = 20 VUp / Double Crunch 
For Time:Walking Lunges x 80Every 20 steps = 10 BurpeesRest 60 secDB on Shoulder Squats x 80Every 20 = 20 VUp / Double Crunch 
Wednesday
Energy Loaded BS/ FS / Thruster 

Strong 
Fit 
Warm up 5mins Mobility 
Warm up 5mins Mobility 
Min 10 – 2815 mins of:YGIG Teams of 3P1 completes both before moving on.A1. 5 x Power Cleans @ Manageable UBA2. 10 x Squat Jumpsrest 3 minsMin 284615 mins of the same format:B1. Push Press x 5 @ Manageable UBB2. Heavy Wall Ball x 10B3. Double Under x 50 0r 60sec mxMin 4654P1 runs as P2 & P3 work the stations. Rotate though in follow the leader format.C1. 200m RunC2. Straight Leg Sit Ups (weighted)C3. FLR on PBar or Rings 
Min 10 – 2815 mins of:YGIG Teams of 3P1 completes both before moving on.A1. 5 x Power Cleans @ Manageable UBA2. 10 x Squat Jumpsrest 3 minsMin 284615 mins of the same format:B1. Push Press x 5 @ Manageable UBB2. Heavy Wall Ball x 10B3. Double Under x 50 0r 60sec mxMin 4654P1 runs as P2 & P3 work the stations. Rotate though in follow the leader format.C1. 200m RunC2. Straight Leg Sit Ups (weighted)C3. FLR on PBar or Rings 
Thursday – gymnastics
Friday
OHS + Strict press + Hoz Row 

Strong 
Fit 
Warm up 5mins Mobility 
Warm up 5mins Mobility 
10mins to CompleteA: Snatch Balance 4 x 5 ManageableA: OHS w/ 3 sec pause 4 x 5 @ 3311*Choose which will benefit you more FORM12 mins to complete:B1: Push Jerk + Jerk (Behind Neck) 4 x 1+3 :60 Manageable12 minsC1. Ring Arch Chin Up x 23eaC1. Ring Chin x 68 @ 2111C1. Paused Ring row x 68 @ 30×3*Choose exercise which you will get most benefit from.C2. Press Behind the neck in split x 810 @ 30×0 –Manageable UBrest 60903 RoundsD1. DB Snatch x 10D2. Ring Row (single ring) x 10D2. Pull Up x 10Rest 60 secThen:3 RoundsSheena Press up x 510Burpee x 10 
10mins to CompleteA: Snatch Balance 4 x 5 ManageableA: OHS w/ 3 sec pause 4 x 5 @ 3311*Choose which will benefit you more FORM12 mins to complete:B1: Push Jerk + Jerk (Behind Neck) 4 x 1+3 :60 Manageable12 minsC1. Ring Arch Chin Up x 23eaC1. Ring Chin x 68 @ 2111C1. Paused Ring row x 68 @ 30×3*Choose exercise which you will get most benefit from.C2. Press Behind the neck in split x 810 @ 30×0 –Manageable UBrest 60903 RoundsD1. DB Snatch x 10D2. Ring Row (single ring) x 10D2. Pull Up x 10Rest 60 secThen:3 RoundsSheena Press up x 510Burpee x 10 
Saturday
Good Morning + Step Up Var 

Strong 
Fit 
Warm up 5mins Mobility 
Warm up 5mins Mobility 
Every 34 mins Complete (16min Mx)A1: BB Bulgarian Split Squat 4 x 810 @ 3010A2: DB/KB Farmers Carry 4 x 4060secThruster Tekkers20 Min AmrapIn pairsThruster x 30 50/35Box Jump x 20Thruster x 40 40/25Box Jump x 20Thruster x 50 30/15Row / Bike / Run until 20mins 
Every 34 mins Complete (16min Mx)A1: BB Bulgarian Split Squat 4 x 810 @ 3010A2: DB/KB Farmers Carry 4 x 4060secThruster Tekkers20 Min AmrapIn pairsThruster x 30 50/35Box Jump x 20Thruster x 40 40/25Box Jump x 20Thruster x 50 30/15Row / Bike / Run until 20mins 
Sunday
Energy Upload 

Strong 
Fit 
Warm up 5mins Mobility 
Warm up 5mins Mobility 
10mins of:A1: Mixed Rack Kettlebell Overhead Carry 4 x 40 secA2: Scapular Press Up 4 x 4060sec20 mins moving through:3 Rounds:Half Kneeling KB / DB 1 Arm Press x 10eaRow 500m @ mediumRest 60 sec3 roundsDual KB Deadlift x 15Assault Bike x 25 CalRest 60 sec20 Mins Moving through3 Rounds:Ring Row x 1020Eternal Circles Battle Rope x 3050Rest 60 sec after each round3 roundsWall Ball x 20Run 400mRest 60 sec after each round 
10mins of:A1: Mixed Rack Kettlebell Overhead Carry 4 x 40 secA2: Scapular Press Up 4 x 4060sec20 mins moving through:3 Rounds:Half Kneeling KB / DB 1 Arm Press x 10eaRow 500m @ mediumRest 60 sec3 roundsDual KB Deadlift x 15Assault Bike x 25 CalRest 60 sec20 Mins Moving through3 Rounds:Ring Row x 1020Eternal Circles Battle Rope x 3050Rest 60 sec after each round3 roundsWall Ball x 20Run 400mRest 60 sec after each round 