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Kev: 083 3440654 | Joe: 087 9322008

Monday
Performance

Strength
Back Squat
75% x 5
85% x 3
95% x 1+
Based off your training max (TM), which is 90% of your most recent 1RM.

Strict Press
75% x 5
85% x 3
95% x 1+

Conditioning
9 Min AMRAP
9 Front Squats 60/45kg
7 Burpees over Bar
5 STO

Fitness

Strength
Back Squat
3 x 5

Strict Press
3 x 5

Conditioning
9 Min AMRAP
9 Front Squats 45/30kg
7 Burpees over Bar
5 STO

Novice

Strength
3 Sets of:
Back Squat x 5 reps
Rest 45s
Half Kneeling DB Press x 8 reps
Rest 45s
Feet Elevated Plank x 30-40s
Rest 45s
Sled Drag x 30m
Rest 2 mins

Conditioning
9 Min AMRAP
9 Goblet Squats
7 Down ups
5 KB STO l/r

Tuesday
Performance

Olympic Lifting
Snatch
Every 90 seconds for 10 rounds: 
Snatch High Pull + Low-Hang (from 1″) Snatch High Pull + Low Hang (from 1″)
Snatch + Overhead Squat

Conditioning
EMOM 24 Mins, alternating
Run 200m
10 Power Clean 60/45kg

10 Pullups
10 Plate Extensions

Fitness

Strength
Snatch
Every 90 seconds for 10 rounds: 
Snatch High Pull + Low-Hang (from 1″) Snatch High Pull + Low Hang (from 1″)
Snatch + Overhead Squat

Conditioning
EMOM 24 Mins
Run 200m
10 Power Clean 45/30kg
10 (Jumping) Pullups
10 Plate Extensions

Novice

Strength
3 Sets of:
DB Snatch x 10 reps (5l/r)
Rest 45s
Deadbug Hold x 30-40s
Rest 45s
Superman Hold x 30-40s
Rest 45s
Crab Crawls x 30m
Rest 2 mins

Conditioning
EMOM 24 Mins
Run 200m
10 DB Power Clean
10 Ring Rows
10 Plate Extensions

Wednesday
Performance

Power
Establish max distance Broad Jump

Accessory
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 10m each arm

Skill
Handstand/HSPU
15 minutes to work on your handstands/HSPU/walks

Conditioning
12 Min AMRAP
5 HSPU
10 Double KB Swings
20 Walking Lunges
40 Double Unders

Stretching
10 mins of Coach-led stretching/cooldown
Fitness

Power
Establish max distance Broad Jump

Accessory
Every 90 seconds, for 9 minutes (3 sets of each):

Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 10m each arm

Skill
Handstand/HSPU
15 minutes to work on your handstands/HSPU/walks

Conditioning
12 Min AMRAP
5 Pike Push Ups
10 Double KB Swings
20 Walking Lunges
40 Double Unders (80 SS)

Stretching
10 mins of Coach-led stretching/cooldown

Novice

Power
Establish max distance Broad Jump

Accessory
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 10m each arm

Skill
Handstand/HSPU
15 minutes to work on your handstands/HSPU/walks

Conditioning
12 Min AMRAP
5 Box Push Ups
10 Kettlebell Swings
20 Walking Lunges

80 Single Skips

Stretching
10 mins of Coach-led stretching/cooldown

Thursday
Performance

Strength
Front Squat
75% x 5
85% x 3
95% x 1+

Floor Press
75% x 5
85% x 3
95% x 1+

Conditioning
8min AMRAP
3-6-9-12-….
T2B
Box Jumps

Fitness

Strength
Front Squat

3 x 5
Floor Press
3 x 5

Conditioning
8min AMRAP
3-6-9-12-….
K2E
Box Jumps

Novice

Strength
3 Sets of:
Goblet Squats x 8 reps
Rest 45s
Banded Pull aparts x 30 reps
Rest 45s
Pallof Press x 30 reps
Rest 45s
Box Push x 30m
Rest 2 mins

Conditioning
8min AMRAP
3-6-9-12-….
Hanging Knee Raises
Box Jumps

Friday
Performance

Strength
Deadlift
75% x 5

85% x 3
95% x 1+

Accessory
Chin Ups
Weighted 2RM
L Sit
3 x max holds

Conditioning
15 Min AMRAP
400m Run
20 Air Squats
10 Push Ups
10m Bear Crawl

Fitness

Strength
Deadlift
1 x 5

Accessory
Chin Ups
3 x 5-8 Jumping Negatives.
L Sit
3 x max holds

Conditioning
15 Min AMRAP
400m Run
20 Air Squats
10 Push Ups
10m Bear Crawl

Novice

Strength
3 Sets of:
KB Deadlift x 8 reps
Rest 45s
Plank x 30-45s
Rest 45s
Supine Grip H Row x 12 reps
Rest 45s
Russian Twist x 20 reps
Rest 2 mins

Conditioning
15 Min AMRAP
400m Run
20 Air Squats
10 Box Push Ups
10m Bear Crawl

Saturday

LIFTING PARTY + BBQ

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