Basefitness

Monday

A) Build to heavy
1 Power clean + 1 hang Power clean + 3 Jerk

B)

“GRETTEL”
10 RFT
3 Clean and jerks
3 Bar facing burpees

Tuesday

A)

Strict Press
10-8-8-4-4

B)
60 sec max effort TTB/knee raises
2.5/2.25km row/ski 2km run
complete same number you managed in the 60 seconds

Wednesday

A)

5-5-5-5-5 Front Squat

B)

6min AMRAP
15 Wall Balls
10 down ups
rest 2 mins
For Time:
30 wall balls
20 down ups

Base Conditioning (7pm only)

1000/800 m Row
Rest 2 minutes
x 3

then
800 m Run
rest 2 minutes
x 3

Thursday

EMOM 10mins
odd 4-6 strict pull ups (weighted if too easy)
Even – 4-6 strict ring dips

60 sec on 1 min off x 6
40 Double unders
max hang snatch 35/25

Friday

A) 4 sets for quality
10 step ups each side
20 cossack squats

B) 15 min AMRAP
30 Sec double DB or KB deadlifts
30 sec l-sit/knee tuck
90 sec steady calories

Saturday

10 min AMRAP
20 kcal
15 press ups
10 box jumps

Rest 3 mins

10 min AMRAP
20 kcal
20 KB Swings
20 sit ups

Sunday

30 minute Max Kcal :

Every 3 minutes complete

9 Thrusters

9 Burpees

Monday

4 Rounds for time:
500m row ski/ 400m run
25 empty bar thrusters
15 pull ups

Tuesday

A)

Build to a heavy
2 power clean + 2 jerk

B)

3min AMRAP
3 Clean and Jerk
3 burpee over the bar
3min rest
3min AMRAP
3 Clean and jerk
3 burpee over the bar

Wednesday

A)

8-8-8-8 Back Squat

B)

12min AMRAP
Bulgarian split squats 8 each side
30 sec bar hang
20 glute bridges (on box)
30 sec hollow hold

Base Conditioning (7pm only)

0-6min – 800m run
6-11min – 600m run
10 – 14min – 400m run
14-20 min – 1.2/1km row
22-27min – 850m/700m
27- finish – 500m

Thursday

A)
6 Rounds for time:
8 TTB
12 Box Jumps

Rest 4 mins

B)
3 Rounds for time
20 hang DB snatch
20 down ups

Friday

A)

3-3-3-3-3 push press/jerk

B)

2min on/off x 4 rounds
20 shoulder to overhead, max kcal remaining time

Saturday

In pairs
120 Kcals
50 Rounds of
5 DL, 3HPC, 1 STOH
120 Kcals

Sunday

5 Rounds
2min on / 1min off
Rest 3 mins
10 Rounds
1min on / 30 sec off
rest 3 mins
max kcals in 5 minutes

Monday

Andi

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

20 kg Female/ 30 kg Male

Tuesday

A)
8-8-8-8 Floor Press

B)
For Time
27-24–21-18-15 (24–21-18-15-12)
Kcals
20-16-12-8-4
TTB

Wednesday

A) 3-3-3-3-3
Back Squat

B)
30 -20-10
DB Goblet Lunge
Down Ups

Thursday

EMOM 24 mins
1- 3-10 CTB
2- 15/12 Kcals
3- 15 Box Jumps

Friday

A)
Establish a moderate 3RM Clean and Jerk

B)
Every 30 seconds x 20
1 Clean and Jerk @ 65-75% of part A

Saturday

3min on 2 min off x 6 rounds
20 wall balls
10 single arm devils press
Remaining time max kcals

Sunday

10 Rounds Max kcal/ distance
40 seconds on / 20 seconds off
Straight into
10 Rounds max burpees
30 seconds on / 30 seconds off
Straight into
10 Rounds Max kcal/ distance
20 seconds on / 40 seconds off

Monday

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls
Push jerks
300250m row/ski or 200m run after each round

Tuesday

A)

7-5-3-5 back squat

B)

12min AMRAP
16 reverse lunges
16 jump squats
16 step ups

Wednesday

A) Establish max:

Power clean + 2 Hang power clean

B)

Ever 30 seconds for 10 minutes
1 power Clean + 2 hang power clean
@65-75%

Thursday

A) 30 sec on/ 90 sec off x 4
max strict pull ups

B)
For time:
45 kettlebell swings 24/16
400-m run (500m Row/ski)
35 kettlebell swings
800-m run (1000m Row/ Ski)
25 kettlebell swings
1,200-m run (1500m Row/ski)
15 kettlebell swings

Friday

0-13min (10min time cap)
50 wall balls
40 deadlift
30 box jumps
20 TTB

@ the 13 minute mark
repeat workout

Saturday

2.5 min on 90sec off x 7 rounds:

20 / 15 kcal (max 1 min)
18 alt hang DB snatch
remaining time max down ups

Sunday

Same as last week but reversed order
aiming to beat last week total!

10 rounds
20 on/ 40 off
10 rounds
30 on/30 off
10 rounds
40 sec on/20 off

Monday

For time:
35 CTB/PU or 60 ring rows
60 goblet lunges
250 double-unders
25 CTB/PU or 40 ring rows
40 goblet lunges
125 double-unders
15 CTB/PU or 20 ring rows
20 goblet lunges
50 double-unders

Tuesday

A)
8-8-6-6-6 Sumo Deadlift

B)
12 min AMRAP
20 empty bar sum DL High pull
20 front rack step ups
20 strict knee raises

Wednesday

A) 5 sets x 3 reps Push Jerk
pause in the catch

B)
3 rounds
3.5 min on 1.5min off
30/21 kcals
20 STOH
remaining time max BJ over

Thursday

A) 12 min to establish a heavy 2 Power Clean + 2 Hang Power Clean

B)

Every 30 secs x 20
1 Power clean + 1 hang power clean
at 90 to 100% of part A

Friday

A)
3 sets x 10 reps thrusters

B)
5 Rounds for time
500/400m row/ski or 350m run
7 thusters

Saturday

In pairs 1min on / off x 8 each
1- max target burpees
2- max kcals

min1 – p1 burpee
min 2 – p2 burpee
min 3 – p1 kcals
min 4 – p2 kcals

Sunday

For max distance
10 rounds of:
40 sec on/ 20 off
10 rounds of:
30 on/30 off
10 rounds of:
20 on/ 40 off