Machine Shop Box

Monday 8.6.26

A. Primer 9 min

Exercise 1: Empty Bar Thrusters x 10

Exercise 2: Retraction Pull ups x 5 + Kipping Swings x 5

Exercise 3: V-ups x 10-15 reps

B. Strength Conditioning

For Time

21/15/9 reps Front Squat (45/30kg)

9/7/5 reps Bar Muscle ups

* Rest 3 min

For Time

21/15/9 reps Push Press (35/25kg)

15/9/7 Pull Ups

* Rest 3 min

For Time

21/15/9 reps Thrusters (25/20kg)

21/15/9 reps T2Bar

Friday 5.6.26

A. Strength

On every 120 sec x 6 sets

3 OHS

B. Strength Conditioning

Amrap 14 min

5 Hang Squat Sn**ch (40/25kg scale with OHS)

7 Burpees over the bar

1 Rope Climb

Thursday 4.6.26

A. Primer

Emom x 9

Exercise 1: Strict Pull Ups 3-5 reps + Strict Dips 3-5 reps

Exercise 2: Weighted Hyperextensions or Goodmornings 10 reps

Exercise 3: Ab Rollouts x 10 reps

B. Strength Conditioning

For Time

5/4/3/2/1/2/3/4/5 reps

Bar Muscle ups

(Scale with T2Bar 10/8/6/4/2/4/6/8/10)

Devil Clean (25kg/17.5kg)

Wednesday 3.6.26

A. Strength

Back Squat

6 sets @80% x 4 reps

*During rest practise Pike Push ups

B. Strength Conditioning

4 Rnds of:

Work 3 min / Rest 1 min

5 Strict Hspu

15 mt Weighted Lunges (24+24kg/ 17.5kg+17.5kg)

30 DU

Tuesday 2.6.26

A. Primer

Emom x 9

Exercise 1: 5 Retraction pull ups + 5 Kipping swings

Exercise 2: 5 Muscle Cleans + 5 Front Squats

Exercise 3: 15 Sec Hold on Top of Ring + 15 sec Hold at Bottom of Rings

B. Strength Conditioning

For Time

1000/800mt Row/Ski

50 Wall Ball

30 Pull ups

1000/800mt Row/Ski

50 Power Clean (40/25kg)

30 Dips

Friday 29.5.26

A. Core Strength

Emom x 9

Exercise 1: Ab rollouts x 8-10 reps

Exercise 2: Hyperextensions or RDL x 12 reps

Exercise 3: Hip Thrusts x 10 reps

B. Strength Conditioing

4 rnds of:

3.5 min work / 1.5 min off

10 reps D-Ball on Box (140/120cm)

20 Hang Power Clean (25/25kg-17.5/17.5kg)

Remaining time amrap Walking heavy Lunges (25/25kg-17.5/17.5kg)

Thursday 28.5.26

A. Strength

Front Squats

6 Sets @ 80% x 3 reps

B. Strength Conditioning

In a 2 min windows x 10

6 x 10mt Shuttle Sprints + 5 Hang Squat Clean

*Rxd start with 50% and ascend your weight on each set

Wednesday 27.5.26

A. Primer

Alternate Emom x 10

Odd: 5 Reps Strict Press + 5 Reps Push Press

Even: Practise du or practise Handstand Wall Balance

B.Strength Conditioning

8 min on / 4 min off x 2 sets

Start each rnd with 500mt Row/Ski and continue from where you left off

Then amrap

50 DU / 15 Box Jumps

15 Push Press (45/30kg)

1 Legless Rope Climb or 1 wall Climb

Tuesday 26.5.26

A. Strength

Back Squat

6 sets x 2 reps @ 80%

*Practise Kipping Toes to bar

B. Strength Conditioning

For Time

Wall Balls : 20/18/16/14/12/10 reps

Toes to bar : 10/10/10/10/10/10 reps

Monday 25.5.26

A. Primer

Emom x 9

Min 1: 6-8 Muscle Cleans

Min 2: 3 Pull ups + 5 Dips

Min 3: 8 Down and Ups

B. Strength Conditioning

For Time

21 PClean @ 50%

5 Rnds of : 2 Muscle ups (or 1 Rope Climb)/ 4 HSPU/6 Burpees

15 PClean @ 60%

4 Rnds of : 2 Muscle ups (or 1 Rope Climb)/ 4 HSPU/6 Burpees

9 PClean @ 70%

3 Rnds of : 2 Muscle ups (or 1 Rope Climb)/ 4 HSPU/6 Burpees