Monday


Level 1
A)
Push Press 4x6
(3 second hold in the locked out position and reset after each rep)


B)
5 rounds for time:
10 shoulder to overhead 60/40kg
10 bar facing burpees
100m run


Level 2
A)
Build to a heavy deadlift (heavy single, but not a 1RM!)


B)
5x3 Deadlifts @ 80% of part A
3 min rest between sets


C)
3x10 Romanian deadlifts
3x10 KB single leg deadlifts


Tuesday
A)
Back Squat
5x10


B)
For time:
10-1
Goblet squats 32/24kg
Russian swings 32/24kg
EMOM 2 down ups


Wednesday


A)
Level 1
5x5 strict pull ups (weighted or assisted where necessary)


B)
15 min AMRAP
5 pull ups
10 plate GTOH 20/15kg
20 overhead lunges 20/15kg


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


B)
5 sets
Bench press to failure (60/40kg)
Pull ups (strict) to failure
Rest 2 mins


C)
50 HSPU
100 ring dips
Break these up and rest as necessary - for form not speed


Thursday
A)
Every 30s for 10 mins
1 power clean
1 front squat
1 hang clean


B)
5 Rounds for time
10 hang power clean 50/35kg
20 sit ups
30 double unders


Friday


A)
Deadlift
5x10 @ 60% 1RM


B)
i) 7 min AMRAP
7 KB swings 24/16kg
7 box jumps 30/24”
7 pull ups


2 min rest


ii) 7 min AMRAP
10 push press 35/25kg
250m row


Competitors Class
A)
2x (30s work/30s “rest”) DB push press. “Rest” in overhead position.
1 min rest
Repeat


B)
10-1
Bench press (aim for 70/40kg)
Pull ups (strict)
Strict press 40/30kg
Bent row 40/30kg


C)
Barbell Complex - 15 mins building up to the heaviest weight (with form) for the complex below:
1 clean
1 hang clean
1 split jerk


D)
For time
10-1
Goblet squats 32/24kg
30s ring support between each set. (Hold yourself in the rings with arms locked out). 30s total so if you have to get off the rings the clock stops until you get back up.


Saturday


“Sutton”
Hero WOD for Stephen Sutton who died last week aged 19 from cancer, having raised nearly £4m for the teenage cancer trust.


3 Rounds for time
In pairs


14 burpee box jumps (you go/I go)
5 sandbag bear complexes (you go/I go)
14 KB swings (each)
19 Toes to bar/knees to elbows (each)
100m run between rounds

 

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