Studio Classes - 4 Week Blocks (W/C 6th Nov - 27th Nov)

Monday 23rd April

Part A - 6 X 3 Seated Box Jump  30" / 24" (jump up Step down then reset)

Part B - 5 Rounds For Time

  • 15 Box Jumps 24" / 20"
  • 30 KB Swings 24 / 16
  • 200 M Run

Tuesday 24th April

Part A - Build to a heavy complex;

1 Squat Clean + 1 Jerk + 1 Power Clean + 1 Jerk

Part B - 

  • 15 Minute AMRAP
  • 15 Squat Cleans 60/40
  • 20 Burpee Over Bar
  • 15 Cal Ski/Row

Wednesday 25th April

Part A - 8 Min EMOM

Min 1 - 1 Muscle Up + 1 Dip

Min 2 - 1 Muscle Up + 2 Dips

Min 3 - 1 Muscle Up + 3 Dips etc..

Part B - For Time;

35-25-15

  • C2B Pull Ups
  • HSPU

Coach Notes

Scale for muscle ups is Strict Pull Ups and Press Ups (Try to encourage proper press ups - not from knees)

It's fine if people want to do strict Pull Ups and Ring Dips too if they're strong but don't have MU.  Encourage people to get up and MU again and complete remaining dips if they drop from rings before completing dips.


Thursday 26th April

Part A

7 X 1 Deadlift (Building) Sets 1 - 3 should be classed as HEAVY warm up sets.  Sets 4, 5, 6 and 7 should be working sets aiming for a PB.

Part B

21-15-9

  • Wall Ball 9 / 6
  • 400 m Run

Friday 27th April

In pairs;

0:00 15:00

Alternating AMRAP

  • 1 Squat Snatch (Power + OHS is fine) 42.5 / 30
  • 2 Pull Ups
  • 3 Burpees

15:00 - 30:00

Alternating AMRAP

  • 3 Air Squats
  • 2 DB Thrusters 2 x 22.5 / 15
  • 1 Strict HSPU

30:00 - 40:00

AMCAL - Ski/Bike/Row


Saturday 28th April

 Part A - 5 X 3 Bench Press (building)

Part B - 

  • 2 rounds for Max Cals
  • 2 Min MAX EFFORT Row
  • 1 Min Rest
  • 2 Min MAX EFFORT Ski
  • 1 Min Rest
  • 2 Min MAX EFFORT Down ups
  • 1 Min Rest

Sunday 29th April

40 Minute AMRAP

  • 100 Double Unders
  • 800 M Run
  • 100 Air Squats
  • 800 M Row
  • 100 Sit Ups