Monday

A)

Strict Press

5-5-5-5-5

 

B)

EMOM for as long as possible

7 thrusters

7 pull ups

7 burpees

 

Level 1

20/15kg

 

Level 2

30/20kg

 

Scaled 5 reps on each

Pull ups scaled as necessary

 

Tuesday

 

A)

Bench Press

7x3 @ 80%

 

B)

15 min AMRAP

30 jumping lunges

30 KB swings 24/16kg

30 push ups

 

Scale the number of push ups to 15-20 if necessary (from the start, stick with the appropriately scaled number throughout, don’t just reduce the number if its hard work).

 

Wednesday

 

A)

Deadlift

Build to a heavy 5 (not necessarily a 5RM and think form over weight)

 

B)

4 rounds

10 toes to bar

15 burpees

20 plate GTOH 20/15kg

 

Thursday

 

A)

Back Squat

3x5 @ 75-80%

 

B)

For time

100 double unders 50 air squats

80 double unders   40 air squats

60 double unders   30 air squats

40 double unders   20 air squats

20 double unders   10 air squats

 

Friday

 

A)

Bent over rows

4x6

 

B)

5 rounds

6 hang power snatches 40/30kg

12 box jump overs

 

Comp Group

 

Bent over rows

4x6

 

3xmax effort ab wheel roll outs

3x5 skin the cats (bar or rings)

 

EMOM 14 mins

odd 7 power cleans 60/40kg & 5 box jumps

even 7 chest to bar pull ups & 7 wall balls

 

Saturday

8am class

A)

Power snatch technique followed by;

EMOM 8 mins 3 power snatches (focusing on form not load)

B)

10 min AMRAP

10 hang power snatches 40/30kg (scaled as necessary)

10 pull ups

100m run

 

All other classes

Open WOD 15.4

 

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