Thursday the 1st (regular group class meets at 1100/intro class meets at 1500)

Intro Class will begin at 1500 

***

Regular Class

Regular Class will ONLY meet at 1100, there will be NO regular group class at 1515.

I.
Every 90s, (4 sets):
2 Power Snatch
then,
Every 90s, (4 sets):
2 Squat Snatch
then,
Every 90s, (4 sets):
Halting Snatch Deadlift x 2 reps
II.
Every 90s, (3 sets):
5 Push Press
III.
“Bergeron Beep Test”
EMOM* (ME)

7 Thrusters, 75/55
7 Pull ups
7 Burpees

*People unable to finish three full rounds on the minute will treat this as a continuous 11 minute AMRAP.

III.
3 Rounds
(a) 3 x ME Handstand Push-Ups (45s)
Rest 15 seconds
(b) 3 x ME Alt. Pistol Squats (45s)
Rest 15 seconds
(c) 3 x ME Ring Dips (45s)
Rest 15 seconds
(d) 3 x ME DUs (45s)
Rest 15 seconds

Wednesday the 30th

I.
Every 90s (7 sets):
2 Power Jerks + 2 Split Jerks
II.
(a) DB Row 3 x 7
(b) Strict T2B 3 x 7
III.
“Helen”
3 Rounds
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
IV.
(a) Weighted Back Extensions 3 x 7
(b) Weighted Hip Thrusts 3 x 10 reps

Tuesday the 29th

I.
Every 90s, (5 sets):
Power Clean x 2
II.
Every 90s, (4 sets):
Clean x 2
III.
Every 90s, (3 sets):
Clean Pulls x 2
IV.
Back Squat 1RM(12)
V.
(a) Back Squat 3 x 6 (@65% of 1 RM)
(b) ME DUs 3 x 30 seconds
(c) Weighted Sit-ups 3 x 12
(d) Plank 3 x 40s
VI.
Row 1100 meter x 2

Monday the 28th

I.

Bench Press 10 x 2 @ 60-70%

II.

TEAM AMRAP (40)

40 Squat Jumps

20 Plyo Push-ups (45/25#)

40 Weighted Sit-ups (25/15#)

20 Goblet Squats (70/53#)

40 Chin-ups

20 Evil-Wheels

40 Box Jumps (24/20″)

20 S2O (135/95#)

40 Mason twists (45/25#)

20 Burpees

400m Medball run

Sunday the 27th (@1100)

I.
Deadlift 10 x 2 rep @ 50%
II.
Every 2 minutes (3 sets):
Deadlift
Set 1 – 7 reps @ 55%
Set 2 – 6 reps @ 65%
Set 3 – 5 reps @ 70%
III.
100 BW Front-Racked Barbell Lunges
IV.
EMOM (12)
(a) 45 Second Hex Dumbbell Hold
(b) 12 GHD Sit-Ups
(c) 40 Wrist Curls (45/33 lb barbell)
V.
6 x Shuttle Run