Basefitness

Monday

A)

18 min AMRAP
50/38kcal
40 in and outs flat feet
30 Shoulder to overhead (42.5/30)
Rest 3 mins

For time:
50/38kcal for time
3.5min time cap

B) EMOM 5mins

20 sec l-hang/ knee tuck

Tuesday

A)
Build to heavy 1 Power Clean + 1 Power Clean + 2 Hang Power Clean
Reset on floor after 1st PC

B) For time:
15 PC @ 90% weight from A
15 box jumps
60/40 kcals
15 box jumps
15 PC @ 90% weight from A

Wednesday

A)
5-5-5-5 Split jerk

B)
15-10-10-15
TTB
STOH (60/40)

Base Conditioning

A) 8min row 2min stroke rate 22s/m 2min stroke rate 24s/m 2min stroke rate 26s/m 2min stroke rate 28s/m	C) 8min row 2min stroke rate 22s/m 2min stroke rate 28s/m 2min stroke rate 22s/m 2min stroke rate 28s/m
B) 8 x 20on/ 40 off run	D) 8 x 30on / 30 off run

Thursday

A)

4 Rounds for time
1km/900m row/ski or 800m run
20 KB Swings
20 bodyweight back squats

4 min cap on row
4 min cap on swings and squats

Friday

A)

Every 3 mins x 4 rounds
10 strict dips
40 DU
20 V-Sits
Rest 2 mins
B)

Every 3 mins x 4 rounds
10 kipping PU/CTB
40 DU
15 weighted sit ups

2min cap on rounds

Saturday

12min AMRAP

9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans

Rest 2 mins

12min AMRAP

20/15kcals
10 thrusters

Sunday

10 rounds
30sec on / off kit of choice
Into 5minutes AMRAP
5 pull ups
10 press ups
15 air squats

Into 5minutes AMRAP
10 rounds
30sec on/off kit of choice

Into 5minutes AMRAP
5 pull ups
10 press ups
15 air squats

Monday

0-12 minutes
50 hang DB Snatch (22.5/15)
50 down ups
50/35 kcals
Cap at 10minutes

Then
3 Rounds for time:
20 hang DB snatch
15 down ups
20/15kcals

12minute time cap

Tuesday

A)
3RM Touch and go Power clean
Heavier than 2 weeks ago

B)

Every 30 seconds x 10 rounds
2-6 TTB or scaled
Rest 2 minutes
Every 30 seconds x 10 rounds
1 power clean + 1 hang power clean @ 80-90%% weight of part A

Wednesday

A)

Back Squat
5-5-5-5
with 2 sec hold in the bottom

B)

20 down to 2
Single DB box step overs
after each set
5 broad jumps + 10 sit ups

Base Conditioning (7pm only)

On a 20-minute clock, 4 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

then

On a 20-minute clock, 4 rounds of:

Run for 50 seconds, rest 10 seconds
Run for 40 seconds, rest 20 seconds
Run for 30 seconds, rest 30 seconds
Run for 20 seconds, rest 40 seconds
Run for 10 seconds, rest 50 seconds

Thursday

A)

Every 2 minutes x 6
8 push press/ push jerk
start at 50%, start push jerking when getting too heavy

B)

12 min AMRAP
10 hand release press ups
20 empty bar strict press
40 Double unders

Friday

50 rounds for time
1 strict pull up (2 jumping pull ups as scale?)
2 deadlifts (100/70)
3 wall balls
about 30 sec

Saturday

In Pairs
100/75 kcals
100 Clean and Jerk (42.5/30)
100/75 kcals
100 box jumps
100/75 kcals
remaining time max devils press
30min time cap

Sunday

40min EMOM
1- Row
2- Ski
3 – Run/bike
4 – rest
pick a number of kcals and maintain for all 10 rounds

Monday

For time:

6 Rounds
500m row/ski or 400m run
10 back squats (70/47.5)
20 DB box step overs (22.5/15)

Tuesday

A)
Build to a heavy 5RM, TnG, power clean

B)
For Time
30kcals
20 CnJ
30 kcals
10 CnJ
8min time cap

Wednesday

A)
6-6-6-6-6 Push Press

B)

25-20-15-10-5
Push Press (42.5/30)
wall balls (20/14)

Base Conditioning

Every 6 mins x 6 rounds (alternate between)
800m run
1km/900m row

Thursday

For time:

50 DB snatch (22.5/15)
25 Box Jumps
50 Down ups
25 Box Jumps
50 DB snatch
25 Box Jumps
50 Down Ups

Every 2min starting on 0 – 12/9 kcals

Friday

A)

5-5-3-3-3 Thruster
Use weight from 2 weeks ago as a guide

B)

0-8min mark
21-15-9
Thrusters
pull ups
8-16min mark
15-12-9
Thrusters
CTB

Saturday

In 32 mins
3 rounds each of
30 KB Swings
30 goblet lunges

3 Rounds each of
20 Press ups
20 KB/DB Clean and jerk

max kcals remaining time

Sunday

0-12 minutes
1,600m run

12-24 minutes
1,500/1,200m Row
Every 2 mins 6 burpee box jumps

24-36 minutes
20kb deadlifts
1,500/1,200m Ski