9 min EMOM:
Min 1: 6 Single Arm DB Row per arm
Min 2: Max Ring to Chest Hold (30 sec cap)
Min 3: Rest minute
then….
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
3 Deadlift, 75-87% 1RM
:30 Handstand or OH Plate Hold
Every 3 min for 12 min
Aim to match or increase weight slightly from last week
20-40-60
Calorie Row
200m – 600m – 100m
Run
Time cap: 20 mins
Strength Squad: Bench and Squat supersets
3 Shoulder Press, 75-87% 1RM
:30 Hollow or Tuck Hold
Every 3 min for 12 min
Aim to match or increase weight slightly from last week
5 rounds:
AMRAP in 2 mins of:
10 Overhead or Front Squats
40 Jump Ropes
max reps in remaining time Wall Walk/ Inch Worms
Rest 1 min btw rounds
Power Clean + Front Squat + Jerk, pick load
Every 1 min for 10 mins.
6 Rounds
10 V-Up/tuck up/ sit up
5 Deadlifts
Strength Squad: OH press and Deadlift Supersets
3 Back Squats, 75-87% 1RM
3-7 Strict Pull Ups or challenging ring row
Every 3 min for 12 min
Aim to match or increase weight slightly from last week
3 rounds, each round for time, of:
10 Air Bike Calories
10 Box Jump/ step Overs
20 Push-ups
10 Box Jump/ step Overs
10 Air Bike Calories
Go every 6 mins.
3 rounds for quality of:
20 Dumbbell Bulgarian Split Squats, pick load
20 Goblet Lateral Box Step-ups, pick load, pick height
30 3 Way Calf Raises
Rest 2 mins
Athlete Instructions
10 reps/side Dumbbell Bulgarian Split Squats- RPE 8/10
10 reps/side Goblet Lateral Box Step-ups- RPE 8/10
3 Way Calf Raises- 10 reps/way; RPE 8/10
For time:
Row, 800m
40 Squat Cleans
Row, 800m
30 Squat Cleans
Row, 800m
20 Squat Cleans
Row, 800m
10 Squat Cleans
Row, 800m
Time cap: 30 mins
Complete in teams of 2.
3-4 SETS
3-5 strict pull-up negatives on bar or rings with a 4-second lowering on each rep
12/12 Kneeling Banded Twist
7 Deck Squats
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups or ring rows
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups/ pull up or ring row
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 mu/ chest-to-bar pull-ups/ pull up or ring row
15 min cap
Coaching note: if someone is close to finishing and there is time left in class use you judgement and let them continue if they want.