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!