W/C 2nd Sept 2019

Monday 2nd September

Barbell Cycling

E2MOM for 8 Rounds

5 Power Cleans + 5 Push Jerks

- Complex must be unbroken

- Build weight across sets 

Conditioning

3 Rounds for time 

400m Run/Row

30 KB swings 24/16kg

30 Box Jumps 24/20

30 STOH 50/35kg

Tuesday 3rd September
Powerlifting

10 Rounds for Quality (not scored)

5 Deficit Deadlifts (from a 20kg plate) – Choose challenging weight with form

3 Strict Pull ups

- Aim to work around 1 set every 2mins

Conditioning

16min AMRAP

15 Thrusters 42.5/30kg

10 Burpee over bar

15 T2B

10 Burpee 6’ Touch

Wednesday 4th September

Barbell Cycling

E2MOM for 8 Rounds

5 Power Snatch + 5 OHS

- Complex must be unbroken

- Build weight across sets

Conditioning

For Time

40 Single Arm DB Devil Press 22.5/15kg

50 DU’s

30 Single Arm DB Devil Press 22.5/15kg

100 DU’s

20 Single Arm DB Devil Press 22.5/15kg

150 DU’s

10 Single Arm DB Devil Press 22.5/15kg

200 DU’s

Thursday 5th September

Powerlifting

10 Rounds for Quality (not scored)

5 Low Bar Back Squat – Choose appropriate weight in order to perform the move safely

30s Wall Sit

- Aim to work around 1 set every 2mins

Conditioning

Every 4mins for 5 Rounds

30/25 Cal Row/Bike/Ski

20 Wall Ball 9/6kg

10 C2B pull ups

- Score is slowest round

Friday 6th September

In teams of 2:

0-10min Alternating minutes

15 DB Snatch 22.5/15kg

In remaining time max reps Front Squats 50/35kg

10-20min Alternating minutes

15 Box Jump Overs 24/20

In remaining time max reps Hang Squat Clean 50/35kg

20-30min Alternating minutes

15 Down ups

In remaining time max reps Squat Clean 50/35kg

30-40min Both partners find max combined weight for complex:

1 Squat Clean

1 Hang Squat Clean

1 Front Squat

Saturday 7th September

Oly Lifting

20min Cap to find 1 RM Clean and Jerk (any variation)

Conditioning

2mins on 2mins off

15/10 Cal AB

50 DU’s 

In remaining time max Bench Press 60/35kg

Sunday 8th September

5 Rounds for Time

1 Lap Run

Round 1: 30 Press ups

Round 2: 30 HSPU

Round 3: 30 Pull ups

Round 4: 30 D Ball over the shoulder 50/30kg

Round 5: 30 Burpee Box Jumps