A) 2 Rounds:
10 e.a Single kb/db overhead lunges
5 Muscle snatches
5 Snatch balance
30 Sec hollow body
Up to 10 strict pull ups or ring rows
B) Power snatch: 5x 1.1.1
Squat snatch: 3x 1.1.1
C) 15min AMRAP:
12 SDHP @L1=30/20kg – L2=43/30kg – L3=52/35kg
10 Box jump overs
12/9 Cal row or bike
100m Single kb farmers carry – up to 32/24kg
Part A – As it says this is a primer, we are using this to help get everything warm and moving well. We don’t want much/if any weight for the barbell movements, you can add a little if you are comfortable with them but nothing heavy.
Part B – Same as yesterday for the oly piece, we have a 20min window to get through our working sets (+ warm up sets) but today with snatching. You will be dropping and reseting after each rep and having up to 10 sec between reps. Also take into consideration that after your power snatches you will most likely need to do a few warm up sets for the squat snatch so take that into account when thinking about time frames.
Part C – For our AMRAP today we have some fairly low repetitions for our movements (hence why we are trying to go a little heavier than normal with the SDHP) so this should allow you to keep moving during this time, there really shouldn’t be much that makes you come to a dead stop and if so not for long. You can swap hands when needed during the farmers carry.
A) Power clean + push jerk:
Squat clean + split jerk:
B) For time:
15 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg
15 Pull ups
10 lateral burpees
10 Pull ups
10 Lateral burpees
C) 2-3 Rounds:
10 Turkish sit ups
30 Sec lying flutter kicks
Part A – For our lifting piece today we have 20mins to get through 6 working sets and also our warm up/building up sets. You have 3 sets of 3 power clean + push jerks and then into 3 sets of 3 squat clean + split jerks. These are all done as singles and you can have up to 10 sec rest between reps during your set. You will be looking at around 90 sec to 2mins rest between each set (most likely closer to 2mins during the squat cleans as these will get pretty gassy with the heavier loading) so take this into consideration while you are building up to your working weight so you don’t run out of time. But at the same time make sure the 3 sets are tough, don’t sandbag because you are afraid of running out of time.
Part B – Our conditioning piece today is going to be very gassy…. the combo of thrusters and pull ups never fail to jack the heart rate…. so don’t feel like you have to rush through those bigger sets of thrusters, you can still go unbroken but think about keeping a smooth controlled rhythm so you can focus on your breathing to help keep your heart rate in check for as long as possible. Same goes for the gymnastics side of things, nothing wrong with going unbroken if it is within your capability but don’t try to rush the reps, be smooth and efficient, this will get spicy on it’s own, no need to crank it up anymore than it needs to.
Part C – Depending on getting through all the above in time for this piece.
Making sure to try your hardest to keep your heels on the ground during the turkish sit ups. And for the lying leg flutters keep yourself in a hollow body position and trying not to do big long kicks. We only want to think “heel to toe”.
A) 4 sets/super set:
4 Tempo front squats
8 e.l Goblet step ups
Max unbroken t2b
B) For time:
15 Kb swings – up to 32/24kg
10 Box jumps
20 Wall balls
10 Burpee box jumps
C) Alt Tabata:
Weighted hollow body
Part A – With our strength piece for today we have tempo front squats, we are aiming for the tempo to be a good 4-5 seconds on the way down here. Keeping the belly tight and never letting the chest drop. Come out of the hole aggressively.
For the goblet step ups we want you to do all the step ups on one leg 1st then change over. Making sure that we are not trying to use the leg that is planted on the floor, but really focusing on leaning in to that leading leg and driving hard.
For our unbroken set we ideally want to be doing t2b but for some this is un-realistic. So if you can’t link together more than 5 reps scale down to toes to ring, and if you can’t do these move back to the bar and go for knee raises (but really trying to get those knees up high).
Part B – Nothing fancy here just work. If we are able we want you to aim to use a heavier kb than you usually would. Thinking about relaxing your arms as much as possible and using your hips the best you can. Making sure for the box jumps we get to full extn at the top of the box. Once you have completed the 3 rounds of these 2 movements we move on to the next 2. For the wall balls today we want to really push hard for 20 unbroken, this may be hard for some but for today if you need to rest that little longer before you start to allow you to get the 20 reps, do so.
Once we get on to the burpees try not to stop. Your capability with the wall balls will have a big impact on your pace with these. If 20 wall balls are not an issue for you you could afford to push the pace here, if 20 is pushing the limit for you then just aim to keep a steady pace here.
Part C – This last piece is only if we are lucky enough to have any time remaining. For the weighted hollow body we are holding either a weight plate or a kb with both our hands, arms extended and at a minimum having it stacked above our shoulders, if able try to get the weight behind the head.
You may use the same weight for the Russian twists as the hollow body unless there is a fair bit of weight difference between the two.
A) -Choose either Option 1 OR Option 2-
4 Tempo overhead squats
8 e.l Db/kb weighted step ups
-5mins to build-
EMOM x5 rounds:
5 TnG Power snatches
EMOM x7 rounds:
2 Hang squat snatches with 3 sec pause in each hang
B) 20min AMRAP:
10 Overhead squats @L1=30/20kg – L2=35/25kg – L3=43/30kg
5 Bar muscle ups
10 Overhead alt lunges
10 Pull ups
10 Squat snatches
Part A – Today you get to choose, you can either choose to go with overhead squats from a rack or snatches. Both options will have an 18min cap on it.
For the tempo overhead squats, we are aiming for a 5 sec tempo on the way down and normal on the way up. For the step ups, do all 8 rep on 1 leg 1st then the other.
Part B – Today is a long”ish” AMRAP. Nothing too heavy but it will start to catch up with you as these are quite big movements and will need to be explosive along with co-ordinated and balanced.
If there is a big difference between your Overhead squats/snatches and the overhead lunges then you can get a weight plate for your lunges and hold it overhead.
If scaling the bar muscle ups go for 5 burpee c2b/pull ups instead.
A) 3 sets/super set:
5 Strict press
Max weighted pull ups
B) 3 sets/super set:
3 Strict press
Max strict pull ups
C) Every 3mins x4 rounds:
T2b L1=7 – L2=11 – L3=15
Max Shoulder to overhead in time remaining @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg
Part A – For our 1st 2 pieces we have some basic strength work but with a little twist for those who are able. If you are capable, add a little weight to your pull ups. If not then aim for regular strict pull ups or scale again to banded.
Part B – For our 2nd strength piece we are keeping the strict press but now we are dropping the extra weight and going for regular strict pull ups. If you were doing regular or banded pull ups in Part A, scale down to ring rows now.
Part C – For our conditioning we are working with a 3min clock, there is no prescribed rest. Once the 3mins are up we are straight in to a new round.
Picking a level/number of t2b you can get within 3 sets (should take no longer than a min), and for the weight we want to aim for a challenging load here, something that is a outside your normal “comfort”. But not so heavy that you are doing singles from the get go.
A) Alt Tabata:
T2b to pull up (can scale down, see notes)
B) 30sec on/15sec off/x5 Rounds:
C) 3 Rounds for time:
25 Wall balls
20 Kb swings – up to 24/16kg
15 Pull ups
10 Press ups`
Part A – for our 1st tabata for our 1st piece we have some good simple movements to help prime and practise certain positions for our 2nd tabata. Even if we have hspu and kipping or butterfly pull ups we are still doing these. Good chance to practise the basics here.
For our 2nd tabata we are turning it up a bit by trying to link 2 movements together. You will go from 1 t2b in to 1 pull up (ideally without having to perform another kip in between), then back to a t2b and again a pull up. Continue this for the 20 sec. If you do not have pull ups you will go from a t2b to a kip. If you you do not have t2b you will go from a knee tuck to a kip. Talk to your coach for a little guidance here if you are unsure.
Part B – Today we have some short sharp intervals, you will complete 30 sec on either a bike or a rower, rest 15 sec/change over then 30 sec worth of double unders. This is 1 round. We want a strong pace on the row/bike but a pace we can maintain throughout.
Part C – A simple 3 rounder here, nothing tricky or heavy just simple movements that will compound one another the deeper we go.
If you are used to big sets with wall balls then push for unbroken, if not then break it up from the start so you aren’t spending too much time resting during transitions. Even though the kb swings are basic and are not heavy, still thinking about being as smooth as you can here while forcing some big breaths in.
Be as strict as you can be with the press ups, no snaking, making sure your hips move with your shoulders so you are pressing your entire body not just your top half (if you are on your toes) and be sure to lock those elbows out at the top!!
A) 3 rounds (primer):
5 Muscle cleans
1 Split jerk
5 Front squats
1 Split jerk
5 Hang squat cleans
1 Split jerk
-5mins to build-
B) Every 90sec x3 rounds:
1 Hang squat clean + 1 power clean + 2 squat cleans + 2 jerks
Every 90sec x3 rounds:
Hang squat clean + power clean + squat clean + jerk
Every 90sec x3 rounds:
Hang squat clean + squat clean + jerk
C) For time:
30 Hang power cleans @L1=35/25kg – L2=43/30kg – L3=52/35kg
30 Shoulder to overhead
30 Front squats
*EMOM= Lateral burpees L1=2 – L2=3 – L3=4/start with burpees*
Part A – Before we crack on into the lifting we have a primer to help get everything dialled in and nice and warm. We have 3 rounds, ideally each round should be unbroken with a small rest in between rounds. You can add a little weight if desired but this isn’t meant to be heavy or challenging just a primer so keep this in mind.
Part B – After our usual 5mins of prep time we will be completing this complex every 1 and a half minutes. These reps do not have to be TnG, you can drop + reset between cleans but if you want to go TnG then go for it.
We won’t be getting overly heavy with the 1st 3 rounds due the amount of reps in the complex but we still want it to be challenging.
Once we get to the 2nd lot of this complex this is where we will start to make our move on some bigger weights.
Part C – For this piece we are looking at being smooth and efficient with our barbell cycling. The smoother we are the less energy we are using so don’t rush the reps, slow is smooth and smooth is fast.
Picking a weight that you could cycle a set of 10 unbroken when fresh.
At the start of the workout you will perform your burpees (either 2/3/4 depending on what level) then in time remaining you will perform hang power cleans until either you complete 30 reps or that minute is up. If you get the 30 done before the minute is finished you can begin your shoulder to overheads. Once the minute is up you drop the bar, complete your number of burpees then continue on where you left off with your barbell. Continue in this fashion until you have completed 30 front squats to finish.
A) 4 sets/super set:
6 Box squats
8 e.l Double kb single leg deadlifts
6 e.a Half kneeling single kb/db shoulder press
B) 5min AMRAP:
2 – 4 – 6 – 8 etc Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg
1 – 2 – 3 – 4 etc C2b
2 – 4 – 6 – 8 etc Power snatches
1 – 2 – 3 – 4 etc Lateral burpees
L-sit leg lever over kb (seated)
Part A – For the box squats we are looking at setting a height that is ideally below parallel (if not then bang on 90 degrees) and also getting all of our weight on to the box. Even though we are getting our weight on to the box we still want to make sure we keep our core engaged and our upper back switched on.
For the single leg deadlifts we want to make sure that we get a bend in the leg we are standing on so not to turn it into a RDL. Trying to keep our hips square as we hinge.
For the half kneeling press we are looking at balancing on one knee and the opposite foot. If we are on our left knee we are pressing with our left arm and vice versa. Keeping butt and core engaged.
Part B – For our conditioning we have two pieces and both are in a ladder form (increasing in reps every round), barbell movements go up by 2 reps every round while the body weight movements go up by 1 rep every round. The reps are very low to start with but don’t let this lure you in to a pace that will backfire sooner than you think…. it’s 5mins of only two movements and as the reps get higher on the barbell this equals more time under tension and more and more work load. So smooth and steady at the start to help you moving consistently across the board will be key.
Part C – Some quick core work to wrap up the session. While we are seated we have a kb out front of you, hands on floor, with feet to the side of the kb you will then lift your feet over the kb to other side to touch the floor then repeat this for the 20 sec duration. Try to make sure you “touch” the floor with your heels and not just let your feet drop to the floor. Also the further back you lean the easier will become.
A) 4 sets/super set:
5 Overhead squats
10 Bent over rows
B) 10mins to build to:
5RM TnG Squat snatch
7mins to build to:
2RM TnG Squat snatch
C) For time:
21 – 15 – 9
Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35
Part A – For our 1st piece of the day we have some strength work and a chance to get comfortable with a heavy barbell overhead before we start adding speed to the equation with the snatches to come.
Over these 4 working sets (from the rack) we are looking at building in weight to our heaviest set of 5 while keeping the weight on the bent over rows a load that we aren’t using any momentum to move the bar.
Part B – We only have 10mins for this piece so we need to use the time wisely. The overhead position and legs will be warm but we haven’t pulled from the floor yet so that will be something to keep in mind.
Don’t feel like you need to rush the reps here (especially when we start to get heavier), take a moment either while the bar is overhead or at the hip to compose and make sure you are balanced and ready.
As soon as the 10mins are up we are straight into 7mins to find a 2RM. This is where we really need to think about bracing and being patient. You will need a decent amount of rest between each set here so the time will eat away quickly.
Part C – Our last piece for the day and for our “Test Days”. This will be a fairly fast piece, try to push for big sets on the barbell and if you are strong with t2b push for big sets here too, if not then break them up early so you can finish strong in the later round/s. But keep in mind this is going to be fairly fast so push it and and hang on!!
A) 3 sets super set:
16 Double kb alt top to top row
10 Weighted glute bridges
B) 3 Rounds for time:
20 – 16 – 12 Single kb step ups – up to 24/16kg
15 Kb swings
C) Alt Tabata:
Part A – Nothing crazy here just trying to get some accessory work done while also switching on the body for part B. No “warm up” sets for this, can build in weight from set to set but once you grab those kb’s/that barbell your set has started.
Part B – For our 3 rounder we have some relatively simple movements except the hspu for some. The reps on the hspu and kb swings stay the same but the reps on the step ups will decrease round to round. You can hold on to the kb any way you like e.g goblet, front rack, suit case, and making sure to come to full extn at the top with both feet on the box.
For this one there’s not really anything you need to stop on apart for some, the hspu. Otherwise this will be more or less about 12 -15mins of moving.
Part C – This is totally dependant on how the rest of the class goes in regards to timing.