Monday
Max Class Size 16

The Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
• 25 toes-to-bars
• 50 double-unders
• 15 squat cleans (weight #1)
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)

Stop at 20 minutes.

Tuesday
Max Class Size 15

Strength
Tempo Back Squats
6x3 @70%

Tempo- 33X3

Workout
30-25-20-15
Wall Balls 20/14
Medball Sit Ups

Just Move
4 Rounds
35s On / 15s Off
Air Bike (Sprint)
Plank (Hold)
Down Ups (Steady)

Row (Sprint)
Wall Sit (Hold)
DB Thrusters (Steady)

Mountain Climbers (Sprint)
Hollow (Hold)
Kb Swings (Steady)

Wednesday

Teams of 4
AMRAP 35
100 Cal Row
90 Burpees
80 SIt Ups
70 Plate GTOH 20/15
60 Pull Ups
50 Kb Swings 24/16
40 Goblet Squats 24/16
30 TTB
20 Plate OH Lunges 20/15
10 HSPU

One Plate and Kettlebell must be held during the 35 minutes, 10 syncro burpees if it's dropped

Endurance
EMOM 30
1. 12 Deadlifts 100/70
2. 15 Burpees
3. 12 Box Jumps
4. 15 Toes To Bar
5. Rest

Thursday Morning
Max Class Size 15

Strength
Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout

AMRAP 12
2 Bar Muscle ups
8 Power Snatches 35/25
14 Burpees Over Bar

Thursday Evening
Michaela Breeze Weightlifting Seminar
17:30 - 19:00

Commonwealth Gold Medalist Michaela Breeze will be coaching you through the Snatch + Clean & Jerk. This is a paid class so unless you have signed up you cannot take part. A small number of spaces are still available.

Open Gym

19:00 - 20:00

Friday
Max Class Size

Strength

Split Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

Workout

Part A
6 Minutes to establish a Split Jerk 1rm

Part B
10-8-6-4-2
STOH 60/40
Front Squats
C2B Pull Ups

Saturday

Partner Endurance
AMRAP 8
200m Run
Max Burpees
Swap movements when runner is back

2 mins rest

AMRAP 8
150m Row
Max Pull Ups

2 mins Rest

AMRAP 8
12/9 Cal Air Bike
Max Sit Ups

Score = Total Burpees + Pull Ups + Sit Ups

Teams of 3
EMOM 36
1. GTOH 50/35
2. Cal Row
3. Toes To Bar

Rotate through these 3 movements.
Score = Total Completed Reps

Sunday

Just Move
6 Rounds

60s On/15s Off

Box Jumps
Ring Rows
Battle Ropes
Air Bike
Wall Balls
Rest

If counting, be as consistent as possible!