Week 2

Monday

Gymnastics

Every 2 minutes for 5 sets

4 ring muscle ups

6 handstand pushups

8 toes to bar

Monostructural

10 sets for total time

Ski 300 meters

Rest 30 seconds

Tuesday

Snatch-4x3 Hang power snatch-55-70%

Clean and jerk-4x3-Power clean and jerk-55-70%

Gymnastics

3 sets-1 minute handstand hold, rest 1 minute

Rest 2 minutes

6 minute EMOM-20-40' HS walk

Wednesday

Class is optional

Thursday

Snatch

Every 3 minutes for 5 sets-2 position snatch (mid thigh, ground)-building

Friday

Push Press

Every 2 minutes for 5 sets-3 push press-building

Monostructural

For time

Run 800 meters

Rest 3 minutes

Run 400 meters

Rest 2 minutes

Run 200 meters

Rest 1 minute

Run 400 meters

Rest 2 minutes

Run 800 meters

Week 1

All sessions start with taking the class start to finish. This work is to be performed after taking the class.

Monday

Snatch

Every 3 minutes for 5 sets-1 3 position snatch (hip, mid thigh, floor)-building


10 minute EMOM

minute 1-4-8 strict handstand pushups

minute 2-1-3 strict ring muscle ups

Rest 3 minutes

10 minute EMOM

minute 1-10-30' handstand walk

minute 2-3-8 ring muscle ups

Tuesday

Back squat

Every 3 minutes for 5 sets-4 back squat-building

Assault Bike

20 minutes for total calories-30 seconds on, 30 seconds off

Thursday

Clean

Every 3 minutes for 5 sets-1 3 position clean (hip, mid thigh, floor)-building

Jerk

Every 3 minutes for 5 sets-3 jerks-building

Friday

Shoulder Press

Every 3 minutes for 5 sets perform 5 shoulder press-building

Rowing

10 sets-Row 500 meters, Rest 1 minute