A) For time:

1.6km Run

-Into-

100 Kb swings – up to 24/16kg

100 Push press – up to 43/30kg

100 Step ups @body weight – up to 24/20inch

-Into-

1.2km Run

50 Burpees

50 Overhead squats

50 Sit ups

-Into-

800m Run

–

Notes:

For today we only have a single piece.

For the run if you don’t want to venture too far from home then map out a 400m (200m out, 200m back) or 200m (100m out, 100m back) run and use these intervals to tick over the given distance. These runs have to be in one go, however once you get back you can break up the movements and repetitions as you see fit. Once you finish the 1st 3 movements (100 reps each) then you can move on to your 1.2km run and so on.

If you don’t have a bar for overhead squats or you need to sub out overhead squats then at either, Wall balls, goblet squats or front squats.

If you need to scale the runs look at around

1st run: 800m – 1.2km

2nd run: 600m – 1km

3rd run: 400m – 800m

A) 20 sec on/10 sec rest/x4 rounds:

Mountain climbers

Burpees

Press ups

Hollow body

–

B) Any form of olympic lifting – from the hang position:

5×3

E.g Hang power clean – hang squat snatch – hang squat clean + jerk

–

C)3 Rounds for time:

200m Run – weighed if able

15 Squats – any form, weighted

10 e.a kb/db hang clean + jerks or hang snatches

–

Notes:

Part A – For our 1st piece of conditioning we have 4 movements. Spending 20 seconds at each station before having 10 sec rest then moving on to the next station. You will go through each station to complete 1 round, you will complete 4 rounds of this.

For these movements we want the focus on consistency, making sure that during the press ups we maintain range of motion and that during the mountain climbers your we are being aware of how far our knees are coming in. A good way to stay consistent with these is to get your knees to touch your triceps.

–

Part B – For this piece you have free reign on what olympic moment to choose from, no doubt most of us won’t have much weight so use this time to work on technique and good clean positions.

–

Part C – For our final conditioning piece of the day a good challenge would be to grab an odd object and take it with you during your 200m run.

For the the 15 squats you have control of what type of squat to do here, e.g overhead squat, single db overhead squat, front rack, goblet etc (so many options, none of them wrong).

And for the final movement, (depending on what equipment you have) you can use a db or kb and agin go from the hang position but choosing either either a clean + jerk or snatch (complete 10 reps 1 arm then 10 reps the next).

A) 4 sets/super set:

20 Alt lunges (weighted if able)

4-6 Strict press

–

B) Death by:

Squat jumps (up in 2’s)

–

C) 10min AMRAP:

10 Box jump overs

8 Hang cleans – up to 61/43kg

6 Front squats

4 Shoulder to overhead

2 Thrusters

–

Notes:

Part A – For our strength piece today we have too movements, 1st being lunges. For these if you have the means add some some weight, goblet, back rack, front rack or a single kb too the side are all good options here.

For our strict press, just like last week we just want to press something heavy overhead, doesn’t have to be a barbell or db just something you can get your hands on and ideally something heavier than last week.

Part B – “Death by squat jumps” is essentially an EMOM.

It will start with a very slow and comfortable pace and will slowly but surely build.

So how it works since we are going up in 2’s (adding 2 reps every minute) is, 1st min= 2 squat jumps

2nd min= 4 squat jumps

3rd min= 6 squat jumps etc

You keep going with this until you can no longer accomplish the the given reps inside that working minute, once you can no longer continue you are done. The jumps don’t have to be very high but we do want the depth to be consistent, so if this is going to be an issue grab a wall ball or set something up that your butt has to touch for each rep.

–

Part C – Nothing flash here just 10mins of moving. If you don’t have a box you could use a bench or find something (that is around the same hight as a box you would normally use) you could possibly jump over or you could sub them out for tuck jumps.

If you don’t have a barbell you could use a kb or db and do a full round using 1 arm then using the other arm the following round. Or if you are lucky enough to have 2x kb/db use both instead of a barbell.

A) Accumulate:

3min Plank

2km Run

200 Air squats

100 Commando press ups

50 Burpees

–

B) 2-3 Rounds:

30 Russian twists

20 Piked sit ups

10 Lying leg levers

–

Notes:

Part A – For this piece it is completely up to you on how you approach/break up the work. You could do the 2km run in one hit or you could break it up into rounds with the other movements. There is no right or wrong here, just go in with a plan and get after it.

–

Part B – Some good old core work to finish off. Use something around 5-10kg for the Russian twists.

For the piked sit ups, lie on your back, legs up straight so the bottom of your feet are facing the ceiling, with your arms straight sit up and try to touch your laces. The lower your torso down until your upper back touches the floor. Rinse and repeat.

A) 3 Rounds:

60 Sec tempo press ups

60 Sec weighted wall sit

60 Sec Hollow body

–

B) 3 Rounds:

8 e.l Single leg Romanian deadlift

4 e.l Single leg strict press

–

C) 3 Rounds for time:

40m Run

20 Squat jumps (body weight)

15 Deadlifts

10 Overhead lunges

5 Bar facing burpees

–

Notes:

Part A – For our tempo press ups we are looking at 3 seconds on way down till our chest touches the ground then press up at your regular tempo. Go on knees if needed hear, this will get hard quickly and we want your chest hitting the deck every rep.

For the weighted wall sit grab something that you can hold in a goblet position under the chin (not on your lap), if you can’t make the 60 sec then drop the weight and carry on without it.

–

Part B – For our single legged RDL keep a soft knee with your supporting/working leg while shooting the other leg behind you. You can use a barbell/Kb/Db, just whatever you can get your hands on.

For the single leg strict press, same as above you can use any piece of equipment as long you have pressed 8 times (both arms) and have shared the load with each balancing leg. This won’t get as heavy as you’d like due to the balance component.

–

Part C – For the running try to map out a 200m mark (400m out and back), if you aren’t comfortable going out too far then maybe look at doing 50m out 50m back x4.

for the deadlifts looking at a weight you can get done within 2 sets and if need be go for a kb swing instead.

For the overhead lunges grab either a weight plate or complete 5 reps on one arm using a kb/db then 5 reps on the other

A) Option1-

15min AMRAP:

100 Double unders (or single skips)

10 Hr press ups

50 Wall balls

20 Sit ups

–

Option2-

15min AMRAP:

50 Mountain climbers

5 Wall climbs (or 25m bear crawl)

25 Step ups

10 e.a Single arm kb/db push press

–

B) 3 Sets/super set:

20 Alt lunges – Weighted if able

20 e.l Single leg glute bridges

30 Sec squat jumps

–

Notes:

A) Option1-

If you do not have access to a skipping rope sub them out for quick alt step ups, use a low box/step for this. Shouldn’t be much higher than mid shin hight.

If you don’t have a wall ball you could sub them out for very light thrusters e.g with a light weight plate or slightly heavier goblet squats.

Option2-

If you do not have a wall to perform wall climbs you can swap them for bear crawls, aim for about 25m worth (5m for every wall climb). Even if this is broken into 3-5m segments if need be. For the step ups try to use something that is of similar hight to the box you would use during class and only if you are up able add in a kb or weight plate, hold it in a goblet and step up with this.

For the kb/db push press, you will perform all 10 reps on 1 arm before changing arms then finishing 10 reps on the other.

–

Part B – A little bit of leg strength and endurance work to finish off the day.

If you are able and have the means then add some weight to your alt lunges, wether it be in a goblet, holding something at your side, back rack etc.

For the single leg glute bridges make sure to get a good squeeze at the top before lowering back down. And again add some weight if you feel you could.

Try not to stop during the 30 seconds of squat jumps, jump as high as you can for each rep and make the bottom of the squat look beautiful, don’t just collapse in to it and be sure to be consistent with your depth.

Have a good rest after these before starting another set.

A) (If able)

Press something heavy overhead – 4x 5-8

–

B) Option 1:

“Snatch DT”

5 Rounds for time:

12 Snatch grip deadlifts

9 Hang power snatches

6 Overhead squats

*up to 60/45kg*

–

Option 2:

4 Rounds for time:

15 Kb swings

12 Single kb/db Hang clean + jerks

9 Single kb/db Thrusters

–

C) Accumulate:

4min Plank

150 Russian twists

–

Notes:

Part A – For this piece we just want you use something (barbell/db/kb/anyhting that is farly heavy) and press it above your head and do 4 sets of 5-8 reps.

Ideally like a strict press, but all we are after is to try keep some overhead strength going. If no access to anyhting then do 4x max press ups with as much rest as you need between sets.

–

Part B – We have two options here for you.

Option1: choosing a weight that is challenging but this will mostly be dictated by the overhead squats. If need be scale the overhead squats to front squats. You should be able to do any of these movements unbroken if fresh and by themselves, not saying you need to do this during the workout but if you are breaking the hang snatches while warming up it is too heavy.

Option2: For this piece, our 1st round will be

15 Kb swings (above the head)

12 Hang clean + jerks (left arm only)

9 Thrusters (right arm only)

Then during round two you will do

15 Kb swings

12 Hang clean + jerks (right arm only)

9 Thrusters (left arm only)

Follow this until 4 rounds are done.

–

Part C – We can break this up however we wish until you have completed 4mins in a plank (total) and 150 russian twists (total)

-5mins to build-

A) Every 2mins x3:

8 Front squats (from floor)

-Into-

Every 2mins x3:

6 Front squats (from floor)

-Into-

Every 90 sec x3:

4 front squats (from floor)

–

B) For time:

200m Run

30 Single db alt hang snatch – up to 22.5/15kg

30m Run

20 Single db alt hang snatch

400m Run

10 Single db alt hang snatch

500m Run

–

-If time-

C) 2-3 rounds:

10 Bb curls

12 Skull crushers

-5mins to build-

A) Every 90 sec/x5 rounds:

10 Pull ups

5 Lateral burpees

2 Squat clean + jerks

–

B) 3 Rounds for time:

15 Unbroken thrusters @L1=30/20kg – L2=43/30kg – L3=52/35kg

-5min cap-

–

C) 5min AMRAP:

12/9 Cal row

8 Hang clean + jerks @L1=30/20kg – L2=43/30kg – L3=52/35kg

-2min rest-

5min AMRAP:

10 Box jump overs

10 Hspu

-2min rest-

5min AMRAP:

8 T2b

8 Double db push press – up to 22.5.15kg

Notes:

Part A – For our 1st piece of the day we have some olympic lifting but mixed in with some body weight movements that has to be done before each set. With the pull ups and burpees you will be looking at around 30-40 sec of work here (on average, scale down if needed here to allow you to get these done within 2 sets). This will leave you with about 50-60sec to perform your 2 clean + jerks and also change weights.

–

Part B – For this piece we only have thrusters…..yay….

You have 5mins to accomplish 3 sets of 15 reps. The 15 reps have to be unbroken to make a set count. If you get to say, 13 reps then put the bar down, this set will not count and you will start again from zero. You can rest as long as you need to with the bar overhead or in the front rack position but if you bring the bar down any lower than that….start again.

Once you get your 15 reps, put the bar down and rest as long as needed before picking the bar back up and going for it again. You have to put the bar down after every 15…. if you feel you could go for 30 reps unbroken you’ve obviously gone too light….

–

Part C – We have 3 pieces for our last part of the day. Broken up into 5min segments. Long enough that it’s not a sprint but short enough to push the pace and get uncomfortable. Though pacing is needed here to make sure we aren’t dragging the chain at the end, we don’t want to over pace it either. There should be very little rest during the 5min intervals, the reps are low so there will be a fair bit of transitions, use these as your “rest”.

A) 3 sets/super set:

5/4/3 Strict press

6 Tempo ring dips (3-5 sec on way down)

1-2 Rope climbs

-15min cap-

–

B) EMOM 12mins:

Min1 – Burpee box jump overs L1=6 – L2=9 – L3=12

Min2 – 10 Double kb hang snatches – up to 24/16kg

Min3 – Air squats L1=20 – L2=25 – L3=30

Min4 – 100m Run

–

C) 2-3 Rounds (time dependant):

20 Landmine rotations

60 Sec plank

20 Hollow body rocks