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Class Program 12-18th December

MONDAY

1 Rounds
Banded Monster Walk 1:00
Single Leg Glute Bridge x10 Per Side
Glute Bridge x 10

1 Rounds
Medicine Ball Dead bugs x 14 Reps
Box Step Ups x 10 Per Side
Body weight Lunge Steps x 20

With an empty bar:
1x Back Squat Hold
10 Pause Back Squats
1x Back Squat Hold
10 Back Squats
1x Back Squat Hold

A. Back Squat
5×5 @72.5%

B. 12xEMOM
MIN1: 6 BB Good mornings
Min2: 10 Reverse Lunges
Min3: 3 Tall Box Jumps

C. 15xAMRAP
12/9cal
12 Box Jump overs
12 S/A DB Hang clean and jerk / right side
24 Core
12/9cal
12 Box Jump overs
12 S/A DB Hang clean and jerk / left side

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TUESDAY

A. EMOM 5 Minutes
3 Pause Power Position Squat Cleans
Then,
EMOM 5
2 Mid Thigh Squat Clean + Jerk
Into
EMOMx5
1 Below Knee Squat Clean + Jerk

B. Push Press
5 @ 65%
4 @ 75%
3 @ 80%
5 @ 70%
4 @ 80%
3 @ 85%

C. 4×3 Heavy Hang Clean Pulls

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WEDNESDAY

20 banded GM
10Cal
20 DB RDL
1:00 20Kg Plate Carry
20 Db Hang Clean and Jerk

A. 5×5 Deadlift@72.5%

B. Heavy Skill Practise
10-8-6-4-2
Devils Press
+
50 Double Unders

C. AMRAP 7
5 Shuttle Runs
5 Sandbag Cleans

Into

AMRAP 7
3-6-9-12 ETC Pull Ups
20m Farmer Carries

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THURSDAY

5mins Cap
10 Tempo Push Ups
20 Banded Pull Aparts
10 BB Bench Press
20 DB Bent Rows

A. Bench Press
5×5 @72.5%

B. 4×10 Double DB Bent Row + ME Reverse Flys

C1. 4×10 Chin Ups
C2. 4×10 Incline DB Bench Press

D1. 4xME Banded + Weighted Push Ups
D2. 4xME Elevated Inverted Rows

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FRIDAY

2mins Rolling out
1min Machine

10 OHS
10 Back Squats
10 Muscle Snatches
10 Back Squats
1;00 HS Holds / Walks

A. Back Squat
 3×3 @87.5%

B. EMOM 5 Minutes
3 Pause Power Position Snatch

EMOMx5
2 Mid Thigh Snatch

EMOMx5
1 Below Knee Snatch

C. 5 Rounds – 12xAMRAP
400m Bike
16 HSPU
40 Double Unders
8 Squat Snatches