W/C Mon 16th Sept 2019

Monday 16th September

Warm up


Air Squat

Press up (on knees) 


Alternating Tabata

Hang Clean

Push press

Barbell Complex

12min EMOM – Building

2 Hang Cleans

1 Push press

- Score is heaviest complex

For Time 

100 Back Squats 42.5/30kg

75 STOH 42.5/30kg

50 Hang Cleans42.5/30kg

EMOM 4 Burpee over bar

- 20min Time Cap

Tuesday 17th September

Warm up

2 Rounds 

200m anyhow

15 Press ups 

In a 15min Window

Build to a 2RM Bench Press


5x2 @ 80%

- Score heaviest 2 reps

25min AMRAP 

500m Row/Ski

50 Air Squats

1000m Bike Erg/AB

50 Lunges
50 DU’s

50 Sit ups

- Score is total rounds + reps

Wednesday 18th September

Warm up

800m Row/Ski

Every 200m perform a 20sec dead hang

Gymnastic Development

3 Rounds for quality

5 Controlled slow descend strict pull up

10 Kip Swing


3 Rounds for quality 

5 Controlled slow descend strict pull up

10 Kipping/Butterfly Pull up

Fight Gone Bad

3 Rounds for total reps

1min Wall Ball9/6kg

1min SDHP35/25kg

1min Box Jump20’

1min Push Press35/25kg

1min Cal Row

1min REST

Thursday 19th September

Warm up


With an empty bar


Power Clean


For total reps

2min on : 2min off for 3 Rounds

15/10 Cal (anyhow)

10 DB snatch 22.5/15kg

In remaining time…Max Reps Deadlift 100/80kg

2min on : 2min off for 3 Rounds

15/10 Cal (anyhow)

10 DB Thruster 22.5/15kg

In remaining time…Max Reps Clean 80/60kg

2min on : 2min off for 3 Rounds

15/10 Cal (anyhow)

10 DB alt hang clean and press 22.5/15kg

In remaining time…Max Reps STOH 60/40kg

Coach notes:

Members to change equipment for cals in each block of work

Friday 20th September

Warm up

400m Run

Clean and Jerk and Snatch Tekkers

 In teams of 2:

15min Window

100 Burpee over box 24/20 – Split as needed



30 KB swing 

20 Press ups

10 T2B

Rest 3min

15min Window

‘Grace’ 30 Clean and Jerks 60/42.5kg – Split as needed

‘Isobel’ 30 Snatch 60/42.5kg – Split as needed



30 KB Thruster

20 Down ups

10 Pull ups

- Scored as 2 separate workouts and scored in REPS not ROUNDS

Saturday 21st September

Warm up

30-20-10 Air Squat

With a 20sec OH plate hold after each round

In a 25min Window

5 x 5 Back Squat @ 60% of 1RM

5 x 3 Back Squat @ 75% of 1RM

5 x 1 Back Squat @ 90%+ of 1RM

For Time(18min Time Cap)

40-30-20-10 Wall Ball9/6kg

10-20-30-40 HSPU

Sunday 22nd September

Warm up

3 Rounds

200m Run + 10 BB reps (R1 – Deadlifts / R2 – Power Cleans / R3 – Push Press)

In a 35min Window

5000m Run


35 Deadlifts 42.5kg/30kg

25 Power Cleans42.5kg/30kg

15 Push Press 42.5/30kg