Monday the 25th to Friday the 29th of September

Monday

Skill – kipping pullup

Strength

back squat 0/4/8/12 – 7 reps
pushpress 2/6/10/14 – 7 reps

Conditioning

“Fran”

21/15/9

thrusters 42.5/30kg
pullups

Tuesday

20 seconds on 10 seconds off for 4 rounds per movement times 3

1. toes to bar
2. burpees
3. kettlebell swings 24/16kg

Wednesday

Strength

squat clean 0/4/8/12 – 3 reps
strict pullup 2/6/10/14 – 7 reps

Conditioning

“The Chief”

Five 3 minute AMRAPs with 1 minute break between rounds

3 power cleans 60/40kg
6 pushups
9 squats

Score is total reps completed in all rounds

Thursday

Skill – handstand work – if you have handstand pushups then do a 10 minute emom

Conditioning

60 seconds on 30 seconds off for 4 rounds

1. handstand hold
2. row
3. support on rings
4. double unders

Friday

Skill – rope climbs

Teams of 2:

3 rounds

40 deadlift 100/65kg
40 burpee box jumps
40 meter overhead walking plate lunge 20/10kg (20 meters per team mate)
4 rope climbs or 8 bar muscleups

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Monday the 18th to Friday the 22nd of September

Monday

Skill – kipping/kipping pullup/chest to bar/bar muscleup

Strength

0/4/8/12 – back squat – 7 reps

2/6/10/14 – push press – 7 reps

conditioning

amrap 8 minutes

3/6/9/12/15/18/21

thrusters 45/30kg

toes to bar

Tuesday

40 seconds on 20 seconds off for 25 minutes

1. bench press

2. prowler push 60/40kg

3. plank

4. mountain climbers

5. situps

Wednesday

Strength

0/4/8/12 – squat clean 3 reps

2/6/10/14 – strict pullups

Conditioning

21 hang power cleans 50/35kg

42 wallballs

15 hang power cleans

30 wallballs

9 hang power cleans

18 wallballs

Thursday

Skill – handstand/handstand pushups/handstand walk

Conditioning

“Boat Race”

3 rounds

500 meter row

400 meter run

Friday

Skill – rope climb

Teams of 2:

AMRAP 25 minutes

200 plate carry 25/15kg

50 kettlebell or dumbbell thrusters 16/12kg

35 deadlift 100/65kg

20 sychro bar facing burpees

4 rope climbs or 8 bar muscleups

 

 

 

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Friday the 15th of September

Teams of 2:

2 rounds

40 deadlift 100/65kg

20 barfacing burpees

40 chest to bar pullups

20 bar facing burpees

40 russian kettlebell swings 32/20kg

20 bar facing burpees

4 rope climbs

400m run

 

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Thursday the 14th of September

Skill – handstand/handstand pushups/handstand walk

 

Conditioning

60s on 30s off for 4 rounds

1. Dumbell thrusters

2. Plank

3. Dumbell box stepups

4. Mountain climbers

 

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Wednesday the 13th of September

Strength

0/4/8/12 – 3 squat cleans – add weight from last week if the movement felt comfortable

2/6/10/14 – 7 strict pullups

if you use bands try use thinner ones this week

if you can do 3 or more strict pullups don’t use bands and work on getting 7 within a minute

if you can complete all 7 reps unbroken add weight with a weight belt

conditioning

amrap 4  minutes

30 double unders

15 hang squat cleans 40/25kg

rest 2 minutes

amrap 4 minutes

30 double unders

12 hang squat cleans 50/30kg

rest 2 minutes

amrap 4 minutes

30 double unders

9 hang squat cleans 60/35kg

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Friday the 8th of September

Skill – rope climb

 

Teams of 2:

AMRAP 20 minutes

55 deadlift 100/65

55 wallballs 9/6kg

55 cals on rower

55 pushups

 

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Thursday the 7th of September

Skill – handstand/handstand pushups/handstand walk

Conditioning

40 seconds on 20 seconds off for 16 minutes

1. Boxjumps

2. Toes to bar

3. Bench press 40/25kg

4. Kettlebell swings

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WWednesday the 6th of September

Strength

0/4/8/12 – 3 squat cleans

2/6/10/14 – 7 strict pullups

Conditioning

AMRAP 10 minutes

2/4/6/8/10/12/14/16/18/20

Hang squat cleans 35/25kg

Front rack lunges 35/25kg

Ring rows

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Tuesday the 5th of September

90s on 30s off for 3 rounds

1. 20 meter prowler push 40/25kg

2. Row

3. Bike

4. 10 meter shuttle runs

5. double unders

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Monday the 4th of September

Strength

0/4/8/12 minutes – 7 back squat

2/6/10/14 minutes – 7 pushpress

pair up with some one lifting a similar amount of weight to you

Conditioning

21/15/9

burpees + dumbbell thrusters – pick a weight that you don’t have to break more than twice

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