Monday

 

 

A)

Bench Press

 

Newer athletes

12-9-6

 

Level 2 and experienced athletes

7-5-3

 

B)

10-1

Push ups

KB Swings

Wall balls

 

Scaling notes:

12-9-6: guideline percentages - 55, 65, 75% 1RM

7-5-3: 70, 80, 90% 1RM

 

Push ups: Level 2 & stronger athletes - clapping push ups

Scale from there to; hand release push ups, regular push ups, lowering in a  full push up & rising on knees, push ups on knees.

 

KB Swings: aim for the heaviest weight you can use which allows you to perform the first 10 reps unbroken with good form.

 

Tuesday

 

A)

Technique work on the hang power snatch

 

B)

Remembrance WOD

 

18 min AMRAP

11 hang power snatch 35/25kg

11 burpees

11 thrusters 35/25kg

11 pull ups

 

On the 11th minute pause for 1 minute in silence before carrying on where you left off.

Wednesday

 

A)

Deadlift

7-5-3 use 65, 75, 85% 1RM as a guideline

 

B)

8 min AMRAP

100m overhead plate carry 20/15kg

12 bent over rows 50/35kg

8 V-ups

 

Scaling notes:

Level 2 scale up to 25/20kg OH carry and 60/40kg rows, V-Ups as RX’d

V-ups can be scaled to sit ups for newer athletes

 

Thursday

 

A)

Turkish Get Up

Build to a heavy double on each arm in a 12min window

 

B)

8 min AMRAP

30 double unders

8 Handstand push ups

12 Goblet squats

 

Scaling notes:

Double unders - 60 singles/45s double under practice/15 double unders (for those with 3-5 in a row)

Handstand push ups - scale with abmats or perform 2 wall climbs as an alternative

Goblet squats - as heavy as possible for the first round unbroken

 

Friday

 

“Cindy”

 

20 min AMRAP

5 pull ups

10 push ups

15 air squats

 

Compare to your score from 4 weeks ago.

 

Comp Group

 

A)

Back squat

3 x 15

Use a weight that is challenging but take only one breath at the top of each rep - don’t go so heavy that you have to pause for longer.  3-4 min rest between sets

 

Behind the neck snatch grip strict press

3 x 5

 

B)

“Cindy”

 

Saturday

 

EMOM 8 mins

odd minutes - 100m run

even minutes - 15 KB swings 24/16kg

 

2 min rest

 

EMOM 8 mins

odd minutes - 10 shoulder to overhead 60/40kg

even minutes - 10 box jumps

 

2 min rest

 

EMOM 8 mins

odd minutes - 150m row

even minutes - 10 burpees over rower

 

Athletes split into 3 groups and rotate throught the 3 stations

 

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