W/C Monday 17th Sept

Monday 17th

A) 14min EMOM @ 70% of 1 RM squat clean:

  • 1 Squat Clean

  • 1 Low Hang Squat Clean (below knee)

  • 1 Hang Squat Clean (above knee)

B) For time:

21-15-9

  • Power Clean

  • Push press

  • Back Squat

60/42.5kg


Tuesday 18th

A) E3MOM for 5 rounds (15mins)

  • 12 KB swing switch 24/16kg

  • 12 KB swing snatch (6/6) 24/16kg

  • 12 KB push press (6/6) 24/16kg

B) 10 rounds of:

  • 10 DU

  • 3 pull ups

  • 2 chest to bar pull-ups

  • 1 BMU

Straight into for time:

  • 100 DU

  • 21 pull ups

  • 15 chest to bar pull-ups

  • 9 BMU


Wednesday 19th

A) strength:

E2MOM for 6min (3 sets)

4 Hang Power snatch @ 70% of 1RM

E2MOM for 6min (3 sets)

3 Low Hang Power Snatch @ 80%

E2OM for 6min (3 sets)

2 Power Snatch @ 90%

B) 20min time cap:

5 rounds for time

  • 15 box jumps 30/24

  • 12 T2B

  • 9 Power Snatch

In remaining time:

  • Find 1 RM snatch


Thursday 20th

A) E2MOM for 18min (3sets) :

1- 12 Back Squats 60% of 1RM from floor

2- 15 bar facing burpee over bar

3- 45sec side plank (each side)

B) For Time:

  • 21 DB alt arm clean and press

  • 21 OHS

  • 42 Press ups

  • 15 DB alt arm clean and press

  • 15 OHS

  • 30 press ups

  • 9 DB alt arm clean and press

  • 9 OHS

  • 18 Press ups


Friday 21st

A) in teams of 2:

1 member works at a time:

  • 1200m relay run (split into 200 intervals)

  • 90 Hang Power Clean and press 50/35kg

  • 60 DB box step overs 2x22.5/15kg

  • 30 burpee box jumps 24/20

  • 1200m relay row (split into 200 intervals)

  • 90 Hang Power Snatch 50/35kg

  • 60 DB box step overs 2x22.5/15kg

  • 30 Burpee Box jumps 24/20

  • 1200m relay ski (split into 200 intervals)


Saturday 22nd

A) EMOM 10:

Min 1- 12 wall balls 9/6kg

Min 2 - 12 HSPU

B) conditioning:

5min time cap:

40/30 cal row

In remaining time max GTOH

Rest 3min

5min time cap

1 lap run

In remaining time max GTOH

Rest 3min

5min time cap:

40/30 cal ski/bike

In remaining time max GTOH

RX- 50/35kg


Sunday 23rd

For time:

  • 400m run into…

  • 5 rounds:

  • 10 Power Snatch 40/30

  • 30 Air Squats

For time:

  • 400m run into…

  • 4 rounds:

  • 8 power cleans 70/55kg

  • 20 Air Squats

For time:

  • 400m run into…

  • 3 rounds:

  • 6 Deadlifts 100/70kg

  • 10 Air Squats