Monday
Deadlift 5 x 3 across,
Strict Pull ups giant set 20 reps. If you can do over 12 reps unbroken add weight.
PAIRS WOD 10 rounds – 20 min time cap
10 Box jumps
8 Pull ups
6 Burpees
Tuesday
Skills Every 90 seconds mins for 6 mins – Climbing
1 x Power clean + 1 Jerk 2 sec pause in dip & catch
Every 2 mins for 12mins
Clean & Press 1 x Climbing
WOD
400 m run
5 rounds
4 Press ups
4 Power clean
4 Push press
RX 50/30
RX+ 60/35kg

Wednesday
8 Mins HSPU skills
EMOTM Alternating for 12 mins
Strict Chest to bar & Ring dips (or Muscle ups)
4 x Heavy kettlebell swings USA
WOD 6 rounds for time
12 KB Snatch
4 Toes to bar
RX 12/8kg
RX+ 16/12kg
Thursday
Front squats 5 x 3 + 1 round -25% max reps (across)
With partner – 4 sets
1 x circle HS WALK Box Circles
12 x Hollow buddy rock
Swap with partner
WOD 10 Minute amrap
12 Lunge 20/15kg
12 Sit ups
24 Double unders
Friday
Every 2 mins for 14 mins
Snatch Climbing to 90%,
The target here is to constantly hit this figure and get skilful and confident working at this weight.
Good mornings, 3 x 10,
WOD 12 Minute amrap
2 Chest to bars
2 Squat cleans 60/35kg
2 Box jumps 30/24 inch
Scaled pull ups, 40/25kg, 24/20” jumps
Saturday
9:45am
10am Foundation class:
6 Minutes of double unders
Teach Hollow body and then V-ups
Push press – Coach then built to 3 rep Max over 16 minutes
WOD – 9 Min amrap
3 Pull ups
6 KB Lunges, 12 KB swings
100m run
11am
Working constantly but not for time
4 sets climbing Every 2:30
5 Strict HSPU
5 OHS squats + 5 back + 5 front
WOD 5 rounds for time
100m run
30 KB SWING
15 burpees
RX 24/16kg