Basefitness

Monday

5 Rounds for time:

1km/900m row/ski or 800m run
1 rounds of DT (DT = 12 Deadlifts, 9 Hang power cleans, 6 Shoulder to overhead)

Tuesday

EMOM – 24 mins
1 – 5-10 kipping pull ups/CTB
2- 50 DU
3- 18 hang DB snatch

Wednesday

Build to heavy double Back squat
with a 5 sec lower on each rep

12 min AMRAP
15 calf raises
20 reverse weighted lunges
15 barbell good mornings

Base Conditioning (7pm only)

Row
0-1min 14/10kcals
1min-3min 28/20 kcals
3-6min 42/30 kcals
6min-10min 56/40
10-min-15min 70/50

Run
0-1min 100m
1min-3min 200m
3-6min 300m
6min-10min 400m
10-min-15min 500m

Thursday

A)
4 x 10 floor press
super set
DB bent over rows 8 each side

Every 4 mins x 3 rounds
40/30 kcals
15 down ups
3min time cap

Friday

Build to a heavy 3rm Touch and go power snatch

3min on 1 min off
3 box jump
4 TTB
5 hang snatch
x 4

Saturday

In Pairs
20 minutes
ascending ladder 5,10,15,20…..
Deadlift (60/40)
Power clean
Front Squat
Push Press

Rest 4 mins
8 min max kcals

Sunday

0-12 minutes
2.5km/2km Ski
12-24 minutes
2.5km/2km Row
24-36 minutes
1,600m run

Monday

For time:

1,000-m row/ski or 800m run
30 chest-to-bar pull-ups
10 overhead squats 42.5kg / 30kg
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row

Tuesday

A)

3-3-3-3-3 split jerk
pause in catch position

B)

10 min AMRAP
10 DB power clean each side
10 DB STOH each side
10 down ups

Wednesday

A)

9-7-5-3-3 Back Squat

B) 12 min AMRAP
16 reverse lunges DB or Back rack barbell
30 sec knee tuck/l-sit
8 single leg DL each leg

Base Conditioning (7pm only)

A)

1.5km row
1km row
500m
500m

B)

1,200m Run
800m
400m
400m

Thursday

A)

14 min AMRAP
40 DU
20 DB snatch
10 ring press ups
rest 4 mins

B)

For Time
60/48 kcals (3.5min cap)
2 RNDS
40 DU
20 DB snatch
10 ring press ups

Friday

EMOM 20 mins
1 heavy Power Clean
3 box jumps
5 TTB

Saturday

30min AMRAP (in pairs)
I Go U Go
10 kcal
8 thrusters
6 OTB burpees

Sunday

14 min max distance
Every 2 mins 15 air squats

Rest 4 mins

14 min max distance (chance kit)
Every 2 mins 10 down ups

Monday

12 min AMRAP
15 hang Power cleans
10 box jumps
300/275m row/run/ski

rest 2 mins

2 rounds for time:

15 hang Power cleans
10 box jumps
300/275m row/run/ski

Tuesday

A)

4 RFT
8-10 push press
super set
max strict pull ups (if more than 8, do weighted )
rest 2mins between rounds

B)

3 RFT
60/42 kcals
60 press ups
60/42 kcals
(9 min time cap?)

Wednesday

A)

5-5-3-3-3 Front squat
starting weight is finishing weight from last week

B)

12 min AMRAP
8 step ups each leg
30-45/sec plank
8 cossack squats each leg
30-45 sec hollow hold

Base Conditioning (7pm only)

5 rounds – Every 3 min alt between

400m run (2.5min time cap)
500m row (2.5min time cap)

Thursday

A)

1min on/ 1 min off
12 TTB
remaining time max DB Snatch
x 8

B)

3 rounds for quality
20-30 sec l-sit/ knee tuck
15 bent over flyes
10-15 bicep curls

Friday

EMOM 20mins
1) heavy deadlift
3) down ups
5) wall balls

Saturday

I Go U Go
10 mins
10/7 kcals
8 hang snatch (35/25)

Rest 2 mins

I Go U Go
10/7 kcals
8 thrusters (35/25)

Sunday

Every 6 mins x 5 rounds:
15 empty bar squat jumps
20 air squats
25 v-sits
max distance in remaining time