CLASS
Walking lunge steps 30 reps
21 Pull-ups
21 Sit-ups
Walking lunge steps 30
18 Pull-ups
18 Sit-ups
Walking lunge steps 30
15 Pull-ups
15 Sit-ups
Walking lunge steps 30
12 Pull-ups
12 Sit-ups
Walking lunge steps 30
9 Pull-ups
9 Sit-ups
Walking Lunge steps 30
6 Pull-ups
6 Sit-ups
EXTRAS
6sets of RDL x 3
50-60% of 1RM
(Rest 2-3mins between sets)
CLASS
A. Every 3 mins for 15 mins.
Squat Clean x 3
(Up to 10 seconds per lift if needed.
B. Rowing Intervals
3 x 500m row with 3mins rest between intervals
EXTRAS
Spend 15mins practicing…
Handstand walks
Handstand shoulder taps
Handstand shuffles against wall
Handstand holds
Handstand wall walks
CLASS
A. Every 3 mins for 15mins
Deadlift x 3 (75-80% Of 1RM)
B. EMOM for 12mins of
1min – KB or Parallettes holding L Holds/knee tucks
2min – Back extension/arcs
3min – Bar Roll outs
4min – Rest
EXTRAS
Active recovery (6 rounds)
Conditioning (10 rounds)
1 minute run
1 minute assault bike
1 min row
1 min rest
Foam Roll Major Muscle Groups
*Quads *Calves *T-Spine […]
CLASSA – 12min to establish 1RM Bench Press
B – For Time
100 Double Unders
30-20-10
KB Swings 32/24
Push Ups
100 Double Unders
EXTRAS
Strength
3 sets 10-12 single arm rows
Conditioning
10 rounds for quality of movement
10/ 8 cal assault bike
1 legless rope climb
Post workout Pec Release
Spend 5-10 minutes getting into your pecs with
a lacrosse ball.
For Time:
500m Run
40 STOH 60/40
30 Pull Ups
20 Burpee Box Jumps 24/20
10 Ring Muscle Ups/ 20 Ring Dips
500m Run
CLASS
A.
Every 2mins for 6 rounds
3 Squat Snatch (build the weight each round, focusing on technique rather than load)
B.
OPENS WORKOUT 12.2
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch, 35kg
30 Snatch, 61kg
30 Snatch, 75kg
30 Snatch, 95kg as many reps as possible
WOMEN – includes Masters […]
CLASS
A.
Front Squats
6-6-6-6
Rest 2-3mins between sets
B.
DU 50-40-30-20-10
Burpees 30-25-20-15-10
EXTRAS
Muscle up practice/ Technique
Option 1- 10/20/30 muscle ups for
time. You choose rep range depending
on ability
Option 2- Accumulate 30 long swings
and 30 banded transitions.
Option 3- False grip ring rows. 6 sets
5-10 reps.
If you skip these sessions you may
not have muscle ups for the opens.
Barbell Club
CLASS
A.
10mins to establish 1Rm pull up
B.
15min AMRAP
5 DL 100/70
10 T2B
15 Wall Balls 9/7
EXTRAS
Split Jerk Strength
Build up to a daily max Triple Split
Jerk.
Then
Complete 3 more sets of 3 reps at
80-90%
*Use blocks if available, if not use
rack.
CLASS
A.
12min to establish 1Rm HSPU or Deficit or best progression.
B.
8min Acceding ladder of
3 HSPU
3 Hang Squat Clean 70/50
6 HSPU
6 Hang Squat Clean
9 HSPU
9 Hang Squat Clean
And so on…
EXTRAS
Assault Bike, Row or Run
30 min at RPE 6/7
*Get a partner & do it together, if you can just about hold two words at a time, […]
CLASS
A.
EMOM for 12 mins
MIN 1 -C2B 3-10 reps
MIN 2- Ring Dips 4-12 strict
MIN 3- Rest
B.
Every 3 minutes for 18 minutes (6 sets)
60 seconds Max Cal Row
Score = Max Call per set
EXTRAS
10 empty bar back squats from the
floor
Couch stretch- 2 min each side
10 back squats with 3 sec pause bottom
and top.
calf stretch 2 min each side
10 […]