Basefitness

Please note we have changed Sunday’s class times. Base Conditioning will be at 9am and Base Strength will be at 10am.

Monday

12 min AMRAP
50/40 kcal row
25 deadlifts 90/65
100 DU
25 bar facing burpees
Rest 5 mins

10 min AMRAP
25/18 kcal
10 deadlifts 90/65
50 DU
10 bar facing burpees

Base Strength

A) 4 x 6 wide grip bench press @60-65% 3 sec lower, pause at chest 1 x max effort narrow bench

B) 3 x 3-6 tempo strict CTB sec up, 3 sec down or 3 x max banded pull ups

C) 15min AMRAP 8-10 kip swings single arm bent over rows 8-10 keeling philly press each side D) Tababta hollow hold

Tuesday

15-12-9:
Strict Ring Dips
Push-ups
30 sec hollow hold after each round

1min on/ 1 min off x 6
15 wall balls
max hang DB snatch remaining time

Wednesday

15-12-9
Power Cleans (61/43)
Chest to Bar Pull-ups
Push Jerks
Toes to Bar
on the 12minute mark

Build to heavy single Clean and Jerk in 6 minutes

Base Conditioning

Every 2 mins x 10 rounds
6 down ups + 12 kcal run
Rest 2 mins
Every 2 mins x 10 rounds
300/275m row

Thursday

Every 2.5 mins x 4 rounds
20 box step ups
Into
Every 2.5 mins x 4 rounds
10-15 sandbag cleans
Every 2.5 mins x 4 rounds
375m run

Friday

A)

Press
4 Sets of 6
Rest 2 Minutes Between Sets.
heavier than last week

On the Minute x 10:
25 Double Unders
3 Clusters

Saturday

12-10-8-6-4-2 Power Cleans @80%
30/21 kcals after each round
Into
60 Over the bar burpees

Sunday

Base Conditioning (Repeat from Wednesday)

Base Strength (repeat from Monday)

Monday

A) 10-10-10
Power snatch
building weight each set

B) 3 Rounds:
6 Power Snatches 50/35
9 Front Squats
12 Box Jumps 24/20
Into
18 Power Snatches 50/35
27 Front Squats
36 Box Jump Overs

Base Strength

A) 4 x 8 bench press @60-65% 3 sec lower, pause at chest 1 x max effort narrow bench

B) 3 sets of 3-8 strict pull ups or 3 x 3 assisted pull ups

C) 15min AMRAP 8-10 kip swings 16-20 plank rows 10 muscle clean + strict press 30 sec tuck/hollow hold

Tuesday

15 min AMRAP
27/21 kcal row
21 target burpees
21 CTB
REST 3 mins

For Time
50/36 kcal row
15 target burpees
50 pull ups
15 target burpees

Wednesday

A)

Push Press
4 Sets of 6 reps
Rest 2 Minutes Between Sets. Take from the rack.
start at 90-100% of our recently completed 10RM Push Press.

B)

Every 2.5 minutes x 6 rounds
60 Double unders
10 thrusters 60/40

Base Conditioning

20 minute AMRAP In Pairs Max distance run Max distance row switiching everytime Partner1 completes 500m row

Rest 4 mins Run 30sec on/off x 10 rounds

Thursday

A)
9-7-5-5 Back squat

B)

15min AMRAP
10 stiff leg deadlifts
10 straight leg raises
5-8 single leg box/plate jumps

Friday

For Time
30-20-10 kcal
single DB box step ups (22/15)
Into
10-20-30 kcal ski
50 FT DB OH WL
Into
30-20-10
Ski
DB Snatch

21-14-7 kcals for girls

Saturday

A) Establish a 5 RM clean and jerk

B)
100 kcal
20 CnJ @ 70% of A
100 kcal
20 CnJ @ 70% of A

Sunday

Base Conditioning

20 minute AMRAP In Pairs Max distance run Max distance row switiching everytime Partner1 completes 500m row

Rest 4 mins Run 30sec on/off x 10 rounds

Base Strength

A) 4 x 8 bench press @60-65% 3 sec lower, pause at chest 1 x max effort narrow bench

B) 3 sets of 3-8 strict pull ups or 3 x 3 assisted pull ups

C) 15min AMRAP 8-10 kip swings 16-20 plank rows 10 muscle clean + strict press 30 sec tuck/hollow hold

Monday

A)
5-5-5-5
power snatch

B)

3 Rounds for time
36 wall balls
24/18 kcal
12 power snatch (50/35)

Base Strength

A)
4 x 8 bench press
@ 60%
3 sec lower, pause at chest

B)
3 sets of 3-8 strict chin ups
or 3 x 3 assisted chin ups

C)
15 min AMRAP
8-10 kneeling arnnie press
8 single arm ring rows
20 bent over flyes
15 sec tuck hold + 10 sit ups

Tuesday

A) 10RM Push Press

B)
21-15-9
STOH (70/47.5)
burpees over the bar

Wednesday

A)

Spend 8-10 mins
building to a moderate squat clean double

B)

4min AMRAP
10 squat cleans (43/30)
40 Double Unders
Rest 2 mins
4 min AMRAP
5 Squat cleans (60/40)
40 Double Unders
Rest 2 mins
2min AMRAP
max squat cleans @ 85% part A

Base Conditioning

Every 3 mins x 4 400m Run Into every 2mins x 3 200m Run

Every 3 mins x 4 500/450m Row Into every 2mins x 3 275/250m row

Thursday

A)
10 min of wall walk practice

B)
10 mins
Build to a 3rm strict pull up
or 5 x 3 strict pull ups/ negatives

C)
8min AMRAP
ascending ladder of strict chin ups, + 1 after each round
9/7 kcals after each round

if not got strict chins
3 ring rows, +3 ater each round

Friday

5 Rounds for time
300/275m ski
8 ring press ups
16 DB snatch (25/17.5)
rest 2 mins

5 Rounds
200m run
6 DB thrusters (25/17.5)
12 TTB

Saturday

12 min AMRAP
5 deadlifts
10 press ups
20/15 kcals

Rest 4 mins

12min AMRAP
10 under hand rows
10 single arm strict press each side
10 weighted step ups each leg
20 weighted sit ups

Sunday

A)

0-12 minutes:
15/12kcal ski
10-1 press ups

14-26 (12min time cap)
15/12 kcal row
10-1 burpees over the rower

26-38 12 min time cap
10 rounds
10 empty bar thrusters
10 kcal run

Monday

A)
3 rounds
20 front rack step ups
160ft farmers carry

B)
30-20-10
DB Snatch
25-15-5
Pull Ups

Tuesday

Build to a heavy
2 Hang Power Clean (HPC) + 3 Shoulder to overhead (STOH)

1 min on / 1 min off x 6
6 HPC + 6 STOH
remaining time max bar facing burpees

Wednesday

A)

Every 2.5 mins x 5 rounds
6 back squat with a 3 second lower
start at 60% and build

B)

12min AMRAP
15 box jumps
15 wall balls
15 TTB

Base conditioning

2min stroke rate 22s/m 2min stroke rate 24s/m 2min stroke rate 30s/m 2min stroke rate 24s/m

2min steady run 8 rounds 20seconds on/ 10seconds steady 2min steady run

8min row 2min stroke rate 22s/m 2min stroke rate 26s/m 2min stroke rate 22s/m 2min stroke rate 30s/m

8 rounds 40 sec steady run 20 sec moderate to hard run

Thursday

A)
10min of wall walk practice
if ok, do 2-5 reps at a time

B)
For Time
100 sit ups
150/120 kcals
75 DB Push Press

Friday

A)

Build to a heavy 5 Rep Max sumo deadlift
with reset at the bottom of each rep

B)
50 press up buy in
(2 min cap on press ups)
10-1 deadlift (100/70)
35 DU after each set

Saturday

In Pairs
30 min AMRAP
50kcal row
40 box jump overs
30 DB hang Clean and Jerks (25/17.5)
20 CTB/pull ups/ jumping CTB
10 sand bag cleans

Sunday

Run
1min on/1 min off x 6
Row
30 sec on/off x 12
Ski
max distance ski in 12 mins – every min 5 down ups

Monday

24 min AMRAP
600m run or 800/725m row/ski
15 HSPU/ 20 press ups
20 hang power snatch 35/25

Tuesday

A) Every 3 mins

10 back squats x 5 sets

B) 50 box step ups (22.5/15)
50 single arm OH lunges
25 box step ups
25 single arm OH lunges

Wednesday

A) Build to a moderate 3 rep max ground to overhead (GTOH)

B)

21-15-9
GTOH 43/30
TTB
Straight into
21-15-9
GTOH 60/40
Kipping Pull Ups

Base Conditioning

8min row 2min stroke rate 22s/m 2min stroke rate 24s/m 2min stroke rate 22s/m 2min stroke rate 24s/m

EMOM 10 kcal run

8min row 2min stroke rate 24s/m 2min stroke rate 26s/m 2min stroke rate 24s/m 2min stroke rate 26s/m

EMOM 8 kcal run

Thursday

A) 5-5-5-5-5
no touch and go deadlift

B) In pairs
2mile run
150 down ups

Friday

Fight gone bad
1min – hang DB snatch
1 min – max WBS
1 – min max box jumps
1 – min max kcals
1-min push press
1min rest
x 5

Saturday

20 min AMRAP
30 kcals
20 KB swings
15 ring rows
10 DB burpee deadlifts (5 each side)

Sunday

20-2
Front squats + push press with empty bar
200m run or 300/275m row or ski