Warm up:

2 rounds, 30 seconds at each station.

Arm circles

Lunge with twist

Toe touch jumps

Squats

W1

10 min AMRAP

3-6-9-12.....etc

Goblet squat

Burpee over .....

Single arm push press

Each round add three reps until the 10 mins runs out.

W2

For quality.

15-12-9-6-3

V-ups (crunch)

Russian twists

Hollow hold (plank) seconds

If you have barbells you could add this in:

Push press 5 x 7

Cool down:

2 min lunge stretch, each side

2 min pigeon stretch, each side

2 min forward fold

• 5 power cleans

• 10 chest to bar pull ups

• 15 backward lunge steps x 1 22.5/15 DB

Rest between rounds

For time:

• 100 russian swings 32/24

• 100 push ups

• 100 sit ups

• 100 med ball cleans 9/6

• 100 double unders

1. 5 - 10 handstand push ups - add a deficit for more challenge

2. 10 - 16 pistol squats

3. 8 - 12 toes to bar

4. max plank hold

find a 1RM front squat

W#2

3 rounds, for time:

• 9 strict pull ups

• 15 burpee box jump overs 24/20

• 21 single arm DB clean and jerks 22.5/15 (sub KBs if needed)

4 rounds

• 400m run

• 50 air squats

W#2

3 rounds

• 9 push up planks

• :45 sec side plank L

• 15 hollow rocks

• :45 sec side plank R

• 12 v ups

rest 2:00 between rounds

power snatch 4 x 3

All sets at the same weight

W#2

10 min AMRAP

• 16 kettlebell snatch 24/16

• 14 wallballs

Find a 1RM push press

then

3 x 4 - 80% push press

W#2

3 rounds each for time:

• 20/15 cals assault bike

• 20/15 cals rower

rest between rounds

Alt version

• 20/15 cals rower

• 20 burpees

12 mins to find a 5RM overhead squat, taken from the floor

then straight into

3 rounds of:

• 200m farmers carry 24/16 x 2

• 16 devils press 22.5/15 x 2

• 30 deadlifts 100/70

share the work 50/50

400m row

rest between rounds

for time:

21-15-9

• squat cleans 60/40

• ring dips

W#2

4 rounds, for quality

:20 on :10 off

• upper body lifts

• lower body lifts

• V-ups

• hollow hold

rest 1 min between rounds

• 50 alt DB snatch 22.5/15

• 75 air squats

• 100 double unders

• 50 toes to bar

• 75 air squats

• 100 double unders

• 50 handstand push ups

• 75 air squats

• 100 double unders

Front squats

5 x 1 - 90-95% of 1RM

W#2

12 min AMRAP

• 15 wallballs 9/6

• 12 box jumps 24/20

• 9 pull ups

Phillip - 9am

City - 11am

All regular class times are cancelled

with a running clock

• 100/75 calories (assault bike or rower) - share as needed

At 8 mins

• 400m run together

• 20 ground to overhead 80/55 - share the reps

• 400m run together

at 16 mins

• 200 double unders - share the reps

• 30 bar muscle ups - share the reps

• 200 double unders - share the reps

10 min EMOM

1 snatch

start 60-70% of your max and add weight through the rounds

W#2

10 min EMOM

1 clean + 2 jerks (anyhow)

start 60-70% of your max and add weight through the rounds

W#3

5 rounds

1. hanging knee raises 10 seconds

2. hanging knee hold 10 seconds

3. knee to chest (laying on ground) 40 seconds

1 and 2 should be considered work, 3 is active rest. Make sure you’re on the bar ready to go at the start of each minute

work up to a 6RM deadlift

then 3 x 6 at 80-85% of above

W#2

10 min AMRAP

• 10 kettlebell snatch 24/16 - 5L\5R

• 10 strict pull ups

• 10 ring dips (kipping allowed)

• 7 power snatch - you choose the load

• 9 handstand push ups - add a deficit if more challenge is needed

• 11 box jump overs 24/20

rest between rounds

Every :30 seconds for 10 rounds - 5 mins total

1 - 4 ring muscle ups

scale - a muscle up transition drill if you already have a body weight pull up for multiple reps

or alternating sets of pull ups and dip

W#2

Death by bar facing burpees

# of burpees = x2 the round you are on

eg round 1 = 2 burpees, R2 = 4 burpees R3 = 6 burpees

scale: round = the number of burpees 1:1

• 1000m run

• 20 front squats 60/40

• 800m run

• 15 front squats 70/47.5

• 400m run

• 10 front squats 80/55

• 200m run

• 5 front squats 90/62.5