WEDNESDAY

Happy Days

(A) Ring Pushups
3 Sets x 8-10

(A1)Bench Press
Accumulate 50 reps in as few sets as possible @ BW for Males & @ 3/4-BW for Females

(B) 8min AMRAP (BUY IN: 16 x Reverse OH Lunge with Plate: 20/15 (8/leg)
10 x Box Jump Overs (24/20″)
 2 x Hang Power Snatch: 50/35/30
10 x Box Jump Overs
 4 x Hang Power Snatch
10 x Box Jump Overs
 6 x Hang Power Snatch
Etc.

(C) @ The 10min mark
2RM Thruster in 7min
From the floor.

EXTRAS
4 Rounds:
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed

TUESDAY

(A) Snatch Complex
Hang Power Snatch + Squat Snatch (1+1)
Build to a Heavy in 11min
Then Squat Snatch 5 lifts @ 85%


(B) 4 Rounds
7 Wall Balls
Max Unbroken TTB
Run 400m (2min)

EXTRAS
5 Rounds (Not for time)
Max Power Cleans: BW
Max HSPU
3min rest between rounds - No rest between movements

MONDAY

(A) Back Squat
1x5@70%
1x5@80%
1x3@85%
1x2@90%
1x1@95%

(B) 3 Rnds
21 x KB Swings: 24/16
15 x Box Jumps: 24/20
9 x Deadlifts: BW

FRIDAY

(A) Cluster - Thruster - F Squat Complex
1 x Cluster + 1 x Thruster + 1 x Front Squat
Build in load over 7 sets.

(B) For Time
20 RKB 24/16kg
20 KB Snatch (10L/10R) 24/16kg
20 Wall Balls 10/9' 6/4kg
25/50/75 Double Under's

THURSDAY

(A) Power Snatch
Start at approx 70% of your 1rm Power Snatch
3 Singles
Increase Weight
3 Singles
Increase Weight
3 Singles
Then Find a Heavy

(B) Every 2.5 Minutes for 5 Rounds
3 x Hang Clean 70/45/38kg
25 Double Unders
200m Run
2 x Clean & Jerk

EXTRAS
Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)
- Power Snatch - 3x1@70% OTM - 3x1@72% OTM - 3x1@74%
- Push Jerk - Quickly build to a heavy single, then
 3x1@70% OTM - 3x1@72% OTM - 3x1@74%

WEDNESDAY

(A) Bench Press
Work Up to a a 5rm
-THEN-
5 Reps @ 85% of above
-THEN-
Max Reps @ 80% of above

(A1) D/Bell Bench Press
2 Sets x 10-12 reps
As heavy as possible

(B) With a continuous clock, perform the following:
  0.00 - 800m Run
  5.00 - 30 Strict Pull-Ups
10.00 - 30 x Wall Balls + 30 x AKB Swing + 150 Double Under's
15.00 - 30 x Burpee Box Jumps: 24/20

TUESDAY

(A) Deadlift 10-8-6-4-2

(B) “Snatching Chief" - 3min AMRAP x 5 Rnds
3 x Snatch (any): 50/35
6 x Pushups
9 x Squats
Recover 1min between rounds.

Extras
Technique Primer: Hang Muscle Snatch - 3x3
High Hang Snatch - Build to a heavy single, then
80%x1, 85%X1, 90%X1, 95%x1 (% of HS)
Power Clean + Power Jerk - Build to a heavy single, then - 80%x1, 85%X1, 90%X1, 95%x1 (% of HS)
- Snatch Pull - 105%x2, 110%x2, 115%x2, 90%x2

MONDAY

(A) Back Squats
2x3 @ 75%
1x2 @ 80%
1x2 @ 85%
2x1 @ 90%

(B)  12-9-7
Power Cleans: 60/40/35
Pull-ups
Then go directly into:
7-5-3
Hang Power Cleans: 60/40/35
200m Run

FRIDAY

(A) Front Squat
Set 1: 5 reps@70%
Set 2: 3 reps@75%
Set 3: 1 rep@80%
Set 4: 5 reps@75%
Set 5: 3 reps@80%
Set 6: 1 rep@85%

(B) For Time
Run 800m (4min30 Cap)
30 x Snatch: 52/36/28
Run 800m (4min30 Cap)

THURSDAY

The PM Crew getting their "Arnie" on!

(A) Clean complex in 12 min
Work up to a Max effort
1 x Clean + 1 x Hang Clean + 1 x Clean
(Any Clean permitted & can dump & reset after the Hang)

(B) AMRAP x 20
5 x Hang Clean: 80% of (A)
10 x Box Jumps: 24/20
200m Run

EXTRAS
EMOTM x 10
Odd - 5 x Muscle Ups or progressions
Even - 2 x Rope Climb

WEDNESDAY

Kathy & Shane wearing the Arnold Schwarzennega circa 90's bodybuilding top & a few of the 6am & 9.30am crew doing his famous pose. Voting is open for the best impersonation. The PM crews pics will be posted tomorrow.

(A) Bench Press
4 Sets x 12-15 reps
Build in load

(A1) D/Bell Bench Press
2 Sets x 8-10 reps
As heavy as possible

(B) 2 Rounds
10 x C2B Pull-ups
10 x Thrusters: 40/30
10 x RKB Swings: Heavy
RECOVER 2 minutes
2 Rounds
10 x Pull-ups
10 x Thrusters: 40/30
10 x RKB Swings: Heavy

EXTRAS
Snatch Pull - 3x2@95%
Snatch - 1x1@70% - 1x1@75% - 1x1@80% - 2x1@85%
1x1@75% - 1x1@80% - 1x1@85% - 1x1@85+%

TUESDAY

(A) Deadlift
1x6 - 1x4 - 2x3
-THEN-
Work up to a heavy single in 4-5 lifts.

(B) With a Running Clock 
7 minute up ladder
3 x TTB
3 x Wall Balls
Rounds go 3+3 - 6+6 - 9+9 etc until 7min is up.

(C) At the 10min mark
Annie (10min cap)
50-40-30-20-10
Double Unders
Sit-ups

MONDAY

(A) Back Squat
1x8@60%
1x6@65%
2x5@70%
-THEN-
1 x Max Reps @ 80%

(B) 15-12-9
Squat Cleans: 61/43/38
Ring Dips

RECOVER 3 minutes
Run 400m
RECOVER 2 minutes
Run 400m

EXTRAS
Snatch + OHS: Find a Heavy single for complex
Row 1500m as fast as possible

FRIDAY

(A) Pause Front Squat: 3 Reps x 5 Sets
Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the hole. Aim to finish heavier than last week.

(B) Bulgarian Splits with D/Bells
5/Side x 3 Sets

(C) 4 Rounds
  6 x Snatch: 50/35
12 x Box Jump: 24/20
18 x KB Swing: 24/16

THURSDAY

(A) Clean & Jerk – (3+1) Build to a Max for the day.
Perform 3 x T&G Cleans + 1 Jerk. Any variety of cleans & any variety of jerk is permitted.

(B) 2 Rounds
With a running Clock:
Mins 1 & 2: Run 1/2 Gasser + AMRAP OHS: 50/35/30
Min 3: RECOVER
Mins 4 & 5: Run Full Gasser + AMRAP Power Clean: 50/35/30
Min 6: RECOVER
Then repeat sequence again.

EXTRAS
Death by Rope climb
EMOTM: Start with 1 ascent on the first minute, 2 on the 2nd & so on until your unable to make the designated reps.

WEDNESDAY

(A) Floor Press: 4 Sets x 5

(B) Bench Press
Set 1 - 6 reps @ 65%
Set 2 - 5 reps @ 75%
Set 3 - 4 reps @ 80%
Set 4 - 3 reps @ 85%
Set 5 - 2 reps @ 90%
Set 6 - 10 reps @ 70-80%


(B) 4 Rounds
10 x TTB
200m Run
10 x Deadlift: 100/70
200m Run

NO EXTRAS

TUESDAY

(A1) 5-6 Sets x 3 T&G Power Snatches – work to a 3rm for the day.
(A2) 1 Set of ME unbroken Power Snatches @ 80% of (A1)

(B) AMRAP x 15
10 x Hang Snatches: 40/30/25
10 x Wall Ball
10 x Push Press: 40/30/25
50 x Double Unders
1min Rest/Rounds
NOTE: Aim for unbroken reps on all rounds then have 1 minute recovery

EXTRAS
EMOTM x 10
Odd – 15/12 Calories Rowed
Even – 3-5 D-Ball Over Shoulder

MONDAY

(A) Back Squat
5 Sets x 3 @ 80+%
1 Set Max reps @ 75%

(B) AMRAP in 4 Minutes
5 x Hang Squat Clean: 60/40
10 x Bar-Facing Burpees

2 min rest

AMRAP in 4 Minutes
10 x Power Cleans: 60/40
15 x Pull-Ups

2 min rest

AMRAP in 4 Minutes
Run 400m
MAX Rep Double Unders in remaining time

EXTRAS
3 Rounds
15 x GHDs
10 x Good Mornings w bar

FRIDAY

(A) Pause Front Squat: 3 Reps x 5 Sets
Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the hole.

(B) Front Rack Box Step-Ups
5/Side x 3 Sets

(C) 4 Rounds
10 x Dips
  8 x Hang Power Clean: 40/30
  6 x S2O
24 x Double Unders

EXTRAS
12 Minute EMOTM:
Odd – 10-20 Calories Rowed
Even – 1-5 HSPU
Pick reps/output that you can maintain for all rounds

THURSDAY

(A) Clean
1x2 @ 70%
1x2 @ 75%
1x1 @ 80%
1x1 @ 85%
Then 3 more lifts @ your choice of loading

(B) 3 Rounds
Run 400m
21 x KB Swing: 24/16
12 x Pull-ups

WEDNESDAY

Boots grinding through the 6am session

(A1) Bench Press
1x5@65% of 1-RM
1x4@75%
1x3@85%
1x1@90-95%
1x1@101-103%
Set 6 (optional) – Exceed Set 5 weight

(A2) Deadlift
Build in load for part (B)


(B) FOR TIME (17min Cap)
100 x Double Under's
  50 x Sit Ups
    5 x Dead Lifts: 130/90/75
 1/2 Gasser
  80 x Double Under's
  40 x Sit Ups
    4 x Dead Lifts: 130/90/75
 1/2 Gasser
  60 x Double Under's
  30 x Sit Ups
    3 x Dead Lifts: 130/90/75
 1/2 Gasser
  40 x Double Under's
  20 x Sit Ups
    2 x Dead Lifts: 130/90/75
NOTE: Scale load for Deadlift should be in the 85-90% range.

EXTRAS
(1) 2 Second Pause Jerk + Jerk - Find Heavy Single in 10 mins
(2) 2-Position Clean (knee/floor) - Find Heavy Single in 17 mins
(3) Clean Pull: 3 Sets @110% - 2 Sets @115% - 1 Set @120%

TUESDAY

(A) Snatch
(1) In 7 min build to a heavy single from mid thigh
(2) In 12 min build to a heavy single from floor.

(B) 3 Rounds
21 x Wall Balls
15 x TTB
  9 x Power Snatch: 40/30/25
NOTE: Light & fluffy people

MONDAY

MONDAY
(A) Back Squat
1 x 5@65% + 1 x 1@75%
1 x 5@70% + 1 x 1@80%
1 x 5@75% + 1 x 1@85%
Perform a set of 5, then increase the weight & do a set of 1 then rest.

(B) AMRAP x 8
6 x Power Clean: 65/45/40
10 x Box Jump: 24/20

EXTRAS
Build to a medium load on both, then perform the listed percentages
1. Power Snatch - 1x2@75% - 3x2@80%
2. Push Jerk - 1x2@75% - 3x2@80%