Workout of the day

Programming

Friday 16/04

Skill of the day

10' EMOM

1) 30s Wall Walks

2) 30s Strict Pull Ups in the remaining time up until 30s Dead hang

Workout of the day

“Ellen”

3 Rounds for Time:

20 Burpees

21 Alternating DB Snatches @ 1 x 22.5/15kg

12 Thrusters @ 40/30kg

Saturday 17/04

Workout of the day

0:00-3:00

For time:

10 Hang power cleans @ 60/40kg

30 Toes 2 Bar

15 Deadlifts


SC:

Bring down the weight on the bar

Knees Up


Rest 1 minute

4:00-7:00

For time:

10 Hang power cleans @ 60/40kg

20 Kipping Pull Ups - No butterfly

15 Deadlifts


SC:

Banded Pull Up


Rest 1 minute

8:00-11:00

For time:

10 Hang power cleans @ 60/40kg

10 Double Push Up Burpee

15 Deadlifts


SC:

Burpee Pull Up


Rest 1 minute

12:00-15:00

For time;

10 Hang power cleans @ 60/40kg

15 Burpee

15 Deadlifts

----------------------------------

Weightlifting

12 minutes to build to a

1RM Hang power clean

- Scales

15' EMOM

1-3 reps with a pause in the landing position at lighter loads.

Sunday 18/04

Skill of the day

Functional Bodybuilding

2 Rounds:

6 minute AMRAP

10 Floor Press with BB or DB’s

10 Bent Over Row

10 V-Ups

- 2 minutes rest

Workout of the day

Conditioning:

18' EMOM

1) 60s Cal Machine

2) 60s Top plank

3) 60s Burpees

4) 60s Cal Machine

5) 60s Wall sit

6) 60s AMRAP 5 Push ups + 10 Jump lunges +15 sit ups

Monday 19/04

Skill of the day

SKILL:

Every 3 minutes x 5

8 Back Squats @60%-70% BACK SQ PB

Workout of the day

RX:

12’ AMRAP

9 Toes to bar

15 Wall balls @ 9/6kg

21/18 Cal Machine

INT:

12 V-Ups (Weighted Sit Up/plates)

15/12 Cals Machine

SC:

15 Sit Ups

Wall Ball 6/3kg

10/8 Cals Machine

Tuesday 20/04

Skill of the day

Gymnastics

10’ EMOM

1) 30s Strict Pull ups

2) 30s Deficit Push ups (Plate or DB)


SC:

Banded Tempo Pull Ups

Kneeling Deficit Push Ups

Workout of the day

RX:

12' AMRAP

63 Double Unders

15 Deadlift @80/57.5kg

9 Strict HSPU


INT:

30 DU

DL 60/40kg

Kipping HSPU

SC:

Single Under

DL 50/35kg

Box HSPU

Wednesday 21/04

Skill of the day

- Snatch specific warm up:

Perform using a 20/15kg barbell.

2x5 Snatch deadlifts

2x5 Snatch high pulls

2x5 Muscle snatch

2x5 Power snatch

2x5 OH squat

2x5 Snatch

Rest 15s between each set.

Perform both sets of Snatch deadlifts, then perform both sets of Snatch high pulls etc

----------------------------------

Weightlifting

Every 2 minutes x 8

2 paused at knee snatch high pulls + 2 paused at knee power snatch + 2 OHS @ 50% - 60%1RM SNATCH

Workout of the day

For time: (8' Cap)

RX:

30-20-10*

Cal Machine (Female 24/16/8)

DB Snatch @22.5/15kg

SC:

Cals 20/15/7 - 20/14/6

Thursday 22/04

Skill of the day

General warm up

1:00 easy pace machine

into

4 minute AMRAP

20 Plank shoulder taps

10/10 groiner with rotations

20 Gym swimming breast stroke

10 Deadbugs

Workout of the day

30' AMRAP

2:00 Machine or Run

30s Handstand shoulder taps

30 Reverse lunges

30s Active bar hang

30 Single leg V-Ups

Friday 23/04

Workout of the day

Strict "Cindy"

20 minute AMRAP

5 Strict Pull Ups

10 Push ups

15 Air Squats


Midline Finisher

3 Rounds

60s Front Plank

30s Side Plank

30s Side Plank

60s Hollow Hold

60s Rest

THE COACHES

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