Monday

 

A)

Deadlift

75% x 5

85% x 3

95% x 1+

 

B)

Back squat

5x10 @ 50% (level 2 @ 60%)

 

Abwheel rollouts

3x10

 

OR

 

5 rounds

 

5 burpee box jumps

15 overhead squats 40/30kg

200m run


 

Tuesday

 

Scale the Heights Qualifier WOD

 

For time;

Row 500m

21 wall balls

21 burpees - touching a target 6" above full reach

Row 250m

15 wall balls

15 burpees

Row 150m

9 wall balls

9 burpees

 

Wednesday

 

A)

Bench press

75% x 5

85% x 3

95% x 1+

 

B)

Strict press

5 x 10 @ 50% (level 2 @ 60%)

 

Barbell curls

3 x 10

 

OR

 

9 min AMRAP

9 DB box step overs

9 DB push press 15/10kg

9 down ups

 

Thursday

 

A)

Snatch practice

 

B)

For time;

 

5 rounds of Cindy

20 squat snatch 40/30kg

5 rounds of Cindy

 

(1 round of Cindy = 5 pull ups, 10 push ups, 15 air squats)

 

Friday

 

A)
Back squat

 

75% x 5

85% x 3

95% x 1+

 

B)

Deadlift

5 x 10 @ 50% (level 2 @ 60%)

 

Hanging leg raises

3 x 10

 

OR

 

12 min AMRAP

 

5 strict handstand push ups

10 toes to bar

15 goblet squats 24/16kg

30 double unders

 

Saturday

 

50 KB swings 24/16kg

50 box jumps

1000m run

40 KB swings

40 box jumps

800m run

30 KB swings

30 box jumps

600m run

20 KB swings

20 box jumps

400m run

10 KB swings

10 box jumps

200m run


 

Comp Group

 

A)

Overhead squat

7x3 (increases the weight each set)

 

B)

EMOM 7 mins

Power cleans

7-6-5-4-3-2-1

 

Increase the weight each set

 

C)
5 rounds

30 cal row

20 alternating pistols

10 KB snatches each arm 24/16kg

 

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