CLASS
A.
Working on technique rather than load. Take 15 minutes to work on a
Complex of:
Power Snatch
Hang Squat Snatch
OHS
B.
DU’s 50-40-30-30-20-10
KB Hang Snatch 25-20-15-10-5
24/16
15 min Time Cap
EXTRAS
5 rounds of the following – Not for time:
(Press the exercise for the video link)
6x Ring Straight Arm Press Outs
6x V Outs
CLASS
1K Row
Then
5 Rounds for time of:
15 STOH 60/40
20 Box Jumps
EXTRAS
Pistol Squats
Accumulate 20 reps on each (10 each side):
A. 3 sec down, 3sec up.
B. 10sec hold at bottom of squat.
C. “Tabata” 8 rounds of 20 sec work, 10 sec rest. Lowest score counts.
Scale is onto a bench or ball and plates.
You are encouraged to […]
A.
Take 12 minutes to find a
5 x Hang power clean
B.
“Nicole”
Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
Score = number of pull-ups completed for each round.
CLASS
A.
Front Squat
3-3-3-3-3-3
Rest 2-3 mins between sets
B.
EMOM For 16mins
1min – OH alternating lunge 12-16 (Double KB)
2min Rest
3min Romanian Deadlift 4-6 rest -3011
4min Rest
EXTRAS
150/130 Cal Assault Bike for time
CLASS
5 Rounds of:
7 Squat Cleans 70/50
14 KB Swings 32/24
21 T2B
EXTRAS
15 mins muscle up practice
Watch video and identify what
stage you’re at.
Muscle up
Spend the last 5 mins practicing
relevant progression
Thoracic Mobility Video
5 Rounds of:
7 Squat Cleans 70/50
14 KB Swings 32/24
21 T2B
CLASS
A.
8 minutes to find a
A heavy weighted pull up.
Then straight after the 8 mins
1 set of Strict Pull ups ME
Score = weight x reps
B.
In pairs complete, alternating exercises
4 rounds for time of:
Row 500 meters
10 OHS 70/50
Example: Partner (a) starts the row, as soon as they finish, partner (b) starts the row, whilst (a) […]
CLASS
A.
Every 3 minutes for 15 mins
Shoulder Press x5 (roughly 70% of 1RM)
30 second L sit Hold.
B.
Complete as many rounds as possible in 10 minutes of:
10 box jumps, 30/24
20 one-legged squats, alternating (pistols)
EXTRAS
DU’s (every time you break 3 Burpees)
10-20-30-40-50-40-30-20-10
5-10-15-20-25-20-15-10-5
1-2-3-4-5-4-3-2-1
Rest between Sets
STRENGTH FOUNDATIONS
ROPE CLIMBS (progressive variations) 1-3 reps every 2mins (5sets)
4 sets of
Rope Sled Pulls 20m
Ring […]
A.
Take 12mins to build up to a comfortable
5 rep Hang squat Snatch
B.
“Isabelle ”
30 x snatches 60/40
A.
Front squat 5-5-5-5-5 reps
Rest 2-3mins between sets
B.
Complete as many rounds as possible in 10 minutes of:
10 sumo deadlift high pulls 50/35
10 BOBs
EXTRAS
15 minutes Handstand practise