Workout of the day

Programming

Friday 25/09

Skill of the day

Pull Up Drills
- Every 2min for 8min
- 10 Strict Pull Up + 10 Kipping/butterfly
- and then:
- Every 2min for 8min
- 12 BB Bent Over Row + 12 Back Flies


- INT:
- 5 Strict + 8 Kipping/Butterfly
- SC:
- Banded

Workout of the day

Partner Workout
For Time:
60 40 20 10
Cals machine
40 DB
30 Burpees Over DB

Saturday 26/09

Skill of the day

Clean and Jerk Waves (17' Cap)
- Based off Clean and Jerk PB/Singles
- 3x 80%
- 2x 85%
- 1x 90%
- 3x 85%
- 2x 90%
- 1x 92.5%

Workout of the day

FOR TIME: (10 min Cap)
- 40 Hang Cluster 50/35kg
- **Everything you break:
- 30 Double Under
- INT:
- BB 40/30kg
- 15 DU
- SC:
- BB 30/20kg
- Single Under

Sunday 27/09

Workout of the day

Partner Workout
RX:
25’ AMRAP
200 DU
50/40 Cal Machine
50 KB Swing 24/20kg
50 Burpees
500m Run
INT:
KB 16/12kg
SC:
KB 12/8kg

Monday 28/09

Skill of the day

Snatch Wave (17' Cap)
- Based off Snatch PB/Singles
- 3x 82.5%
- 2x 87.5%
- 1x 92.5%
- 3x 87.5%
- 2x 92.5%
- 1x 95%

Workout of the day

RX: (10’ cap)
- 5RFT
5 Hang P. Snatch 50/35kg
10 OH Squat
50 Double Under
INT:
BB 40/30kg
30 DU
SC:
BB 30/20kg or FR Squat
50 Single Under

Tuesday 29/09

Skill of the day

HSPU Drills (12' cap)
- RX:
- Every 2:30min for 10min
- 4 Strict HSPU + 8 Kipping + 10 Medball Push Up
- INT:
- 2 Strict + 5 Kipping + 10 Medball Push Ups
- SC:
- 10 Box HSPU + 10 Banded Press + 10 Medball Push Ups

Workout of the day

- 5' AMRAP
- 6 S2O 60/40kg
- 6 Pull Ups

- 2' Rest (Wipe down/Transition)

- 5' AMRAP
- 10/8 Clas Machine
- 8 Burpees
INT:
BB 50/35kg
SC:
BB 35/20kg
Banded Pull Ups

Wednesday 30/09

Skill of the day

Front Squat | Maintenance
- Based off 90% of PB
- 10x @55%
- 5x @65%
- 5x @75%
- 5+x @85%
- 10x @55%

Workout of the day

5 RFT (10' Cap)
- 8 Hang Power Clean 60/40kg
- 14 FR Lunges
- 8 Jump Over Box 24/20"


- INT:
- BB 50/35kg
- Box 20/16"


- SC:
- BB 40/30kg
- Box Jump Over

Thursday 01/10

Skill of the day

Pull Up Drills

A. Every 2min for 8min

- 12 Strict Pull Up + 12 Kipping/butterfly


B. Every 2min for 8min
- 14 BB Bent Over Row + 14 Back Flies

INT: 6 Strict + 10 Kipping/Butterfly
SC: Banded

Workout of the day

Partner Workout: 15 min AMRAP

50/40 Cals Machine
50 DB Snatch @ 22.5/15kg
50 Down Ups

INT: DB @ 17.5/12.5kg

SC: 30/20 Cals & DB @ 10/7.5kg

THE COACHES

MEET THE TEAM

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