Monday

 

A)
Press 5x5 @ 75%

 

Weighted pull ups 5x3

 

B)

2 x 500m row

Work in pairs or groups of 3. Row, rest, repeat

 

Tuesday

 

A)

Deadlift 5x3 @ 85%

 

B)

3 rounds

 

Level 1

35 double unders

25 KB swings 24/16kg

15 box jumps

 

Level 2

60 double unders

30 KB swings 28/20kg

15 box jumps

 

Wednesday

 

A)

Back Squat 6x2 @ 80%

 

B)

Tabata

Air squats

DB push press

Sit ups

 

Thursday

 

A)

Bench press 5x5 @ 75%

 

B)

15 min AMRAP in pairs

P1 Farmers Carry 100m

P2 Max wall balls until partner returns

Swap and repeat

 

Aim to go heavy on the farmers carry, but make sure the weight you choose requires no more than one break (at the 50m mark if necessary).

 

Friday

 

A)

Clean technique practice

 

B)

20 min AMRAP

7 power cleans

7 burpees

200m run

 

No RX weight for this WOD, use a weight with which you can perform the reps largely unbroken - with good form! You should not be performing 7 heavy singles nor should you be sacrificing form for speed, think of it as the person with the best form on the cleans and burpees “winning”.

 

Level 2 folks your option on this is to perform 7 full cleans :)

 

Comp Group

 

A)

EMOM 12 mins

2 C&J - start 35kg under 1RM and add 2.5 - 5kg every minute

 

B)

15-12-9

Thrusters 50/35kg

Chest to bar pull ups

 

Immediately followed by

 

15-12-9

Burpee box jump

Squat clean 50/35kg


 

Saturday

 

“Murph”

 

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

 

Scaling options:

 

½ Murph

800m run

50 pull ups

100 push ups

150 air squats

800m run

 

Or

 

Pairs

8 x 200m relay run

100 pull ups - one person working at a time

200 push ups - “ “

300 air squats - “ “

8 x 200m relay run

 

As always pull ups can be scaled to jumping or ring rows and push ups to knees

 

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