Monday
Level 1
A)
In a 10 minute window build to a heavy back squat


B)
Using 60% of part A:
3 sets of 5-3-2 reps back squat
(5 reps, rest 20s, 3 reps, rest 20s, 2 reps, rest 2 min)


C)
For time:
9 chest to bar pullups
20 alternating pistol squats
7 chest to bar pullups
20 alternating pistol squats
5 chest to bar pullups
20 alternating pistol squats
3 chest to bar pullups


Level 2
A)
2x5 wall squats
2x10 air squats
2x20m walking lunges
5x5 pistol squats (on each leg)


B)
Build to a heavy single back squat


C)
10x10 Back squats at 60% of part A


D)
5x10 Romanian deadlifts

 


Tuesday
A)
5x8 standing DB strict press
or
5x5 strict handstand pushups


B)
15min AMRAP
5 walk outs
10 DB push press 20/15kg
15 box jumps
20 double unders

 


Wednesday
Level 1
A)
i 3x5 deadlifts
ii 3x5 single leg Romanian deadlifts (KB)


B)
3 rounds
200m run
10 deadlifts @125% bodyweight
12 wallballs 9/7kg


Level 2
A)
3x (1-4) pull up ladder (strict)
3x (1-5) push up ladder


B)
2x (30s work/30s “rest”) DB push press
“Rest” is with DBs extended overhead in a locked out position


C)
10x10 Bench press @ bodyweight
10 strict pull ups between sets


D)
3x 5-3-2 Bent over rows
Rest 20s between 5, 3 & 2 reps


Thursday
A)
In a 12 minute window build to a heavy single barbell Turkish Get Up
B)
5 Rounds
5 KB clean & push press (on each arm) 24/16kg
10 KB swings 24/16kg
15 Goblet squats 24/16kg


Friday
Level 1
A)
5x5 Overhead Squats


B)
21-15-9
OHS 40/30kg
Bar hopping burpees
100m run between rounds


Competitors Class
A)
3x5 wall squats (with PVC)
3x10 air squats
3x5 goblet squats
3x10 OHS (empty barbell)
B)
Work up to a heavy single overhead squat
C)
5x 5-3-2 overhead squats at 60% of part B
Rest 20s between the 5, 3 & 2 reps
D)
3x (1-6) pull up ladder (strict)
E)
4x 30s work/30s active recovery row - work period should be a sprint
F)
For time:
30 hang snatches @ 60% bodyweight
5 burpee penalty every time the bar touches the floor


Saturday


In teams of 3
5 rounds
750m row
45 wall balls 9/7kg
45 box jumps
45 thrusters 40/30kg

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