MONDAY
Workout Specific Warm up
E2MO2M 10
2 Rounds
5 Hanging shoulder activators
3 Pull ups
2 Chest to bars
Then
1 Bar muscle up
Workout
Time Cap 20 minutes
For time
100 DB alternating snatch (22.5/15kg)
80 Calories Ski/Row
40 Bar muscle ups (Elite)
Chest to bar – Rx
Pull ups – Intermediate/ 50+
Ring rows – Beginner
HIIT30 Class
TABATA
1. Mountain climbers (4 min)
2. Skipping (4 min)
3. Step ups [low box] (4 min)
4. Butterfly-sit ups (4 min)
5. Push-ups (4 min)
TUESDAY
Workout Specific Warm up
3 Rounds
3 Overhead squats
3 Thrusters
3 Sumo deadlift high pull
*Increase weight each round.
Workout
Time cap 15 min
Air Force
20 Thrusters (45/35kg)
20 Sumo deadlift high pull
20 Push jerk
20 Overhead Squats
20 Front squats
*Every minute complete 4 x burpees
40/30kg – Rx
35/25kg – Int 50+
30/20 – Beg
HIIT30 class
3 Rounds per station [1 min work:30s rest]
1. Ski erg calories
2. Jumping pull ups
3. Echo bike calories
4. Devil press (15/10kg)
WEDNESDAY
Workout
AMRAP 40
Teams of 3
You go, I go
Athlete A completes AMRAP Calories bike whilst Athlete B completes
200m run
20 Wall balls
Athlete C rest.
HIIT30 class
AMRAP 20
10s Straight arm plank
5 Push ups
10 Sit ups
20 Lunges
25 Jumping jacks
WEIGHTLIFTING
E2MO2M for 12 minutes
0-2M 1 x Clean & jerk @35%
2-4M 1 x Clean & jerk @40%
4-6M 1 x Clean & jerk @45%
6-8M 1 x Clean & jerk @50%
8-10M 1 x Clean & jerk @55%
10-12M 1 x Clean & jerk @60%
Then
20 min to establish
1RM Clean & Jerk
THURSDAY
Workout Specific Warm up: 10 min
3 Rounds
3 Clean deadlifts
2 Power cleans
1 Front squat
*Increase weight each round
M-30-40-50 / F-25-35-45
Workout
Every 3 minutes complete 2 minutes work with 1 minute rest for 7 Rounds:
1 x Squat clean
AMRAP Burpee box jumps
M-60-70-80…120kg / F-55-60-65…85kg
HIIT30 class
AMRAP20
30 Air squats
20 Ring rows
10 Burpees
FRIDAY
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
21-15-9 reps for time of:
• Deadlift 225/155#
• HSPU
HIIT30 class
4 Rounds per station [30s work:30s rest]
1. Box pass throughs
2. Lateral Step overs
3. Push ups
4. Wall sits
5. Reverse burpees
SATUDAY
Workout
EMOM40
1. 30s Max calories
2. 10/8 Handstand push ups
3. 30s Military plank
4. 10/8 Strict press @40/25kg
5. 12 Bar over burpees
9/11 Memorial/Tribute WOD
FOR TIME
2001m Row
11 Box jumps
11 Thrusters (55/40kg)
11 Chest to bar
11 Power cleans (80/50kg)
11 Handstand push ups
11 Kettlebell Swings (32/24kg)
11 Toes to bar
11 Deadlifts (75/50kg)
11 Push jerks (50/40kg)
2001m Row
SUNDAY
HIIT60 class
6 Rounds
1 min Work: 1 min rest
1. Skipping / Double unders
2. Wall balls
3. Box jumps
4. Air bike
WEIGHTLIFTING
EMOM8
0-1M 1 x Snatch @35%
1-2M 1 x Snatch @40%
2-3M 1 x Snatch @45%
3-4M 1 x Snatch @50%
4-5M 1 x Snatch @55%
5-6M 1 x Snatch @60%
6-7M 1 x Snatch @65%
7-8M 1 x Snatch @70%
Then
20 min to establish
1RM Snatch