Monday

 

 

A)

Bench Press

80% x3

85% x3

90% X3+

 

B)

3-5 x10 Dips/Ring Dips

Scaled option - DB bench press

 

C)

Level 1

 

5 rounds for time

10 DB thruster 20/15kg

20 KB Russian swings 32/24kg

20 double unders

 

Level 2

 

5 rounds for time

5 clusters 60/40kg

10 toes to bar

30 double unders

 

 

Tuesday

 

A)

Deadlift

80% x3

85% x3

90% x3+

 

B)

3-5 sets

10 hip thrusters

 

C)

EMOM 10 mins

Odd - 12 bar hopping burpees

Even - 30s plank

 

 

Wednesday

 

A)

Back Squat

80% x3

85% x3

90% x3+

 

B)

Level 1

Split Squat

3x10 @ 40%

 

Level 2

30 ab wheel roll outs - break up as necessary

30 strict toes to bar - break up as necessary

 

C)

Level 1

10 min AMRAP

10 hang power snatch 40/30kg

100m run

 

Level 2

“Nancy”

5 rounds

400m run

15 overhead squats 40/30kg

 

 

Thursday

 

A)

Strict Press

80% x3

85% x3

90% x3+

 

B)

KB single arm press

3-5 sets x 5 each arm

 

C)

For time

 

30 wall balls

25 KB swings 24/16kg

20 down ups

15 pull ups

10 man makers 15/10kg

15 pull ups

20 down ups

25 KB swings

30 wall balls

 

20 min cut off - scaled option reduce each exercise by 5 reps.

 

 

Friday

 

A)

Catch up on any missed 5/3/1 lifts

 

Or

 

15 mins not for score

 

2 wall climbers

5 high box jumps 30/24”

100m KB farmers carry - as heavy as possible

Rest 60s then repeat

 

 

 

B)

12 min AMRAP

5 Hang power clean 50/35kg

10 Front squats 50/35kg

15 push ups

 

(Scaled option - DB instead of barbell for HPC & Front squat and reduced number of push ups as required)

 

Competitors Class

 

A)

Catch up on any missed 5/3/1 lifts

 

B)

Split Jerk -

2 x 55%, 2 x 65%, 2 x 75%, 1 x 80%, 1x 85%, 1 x 90%, 1 x 95%, 1 x 100-105%

 

C)

3 sets, not for time

Handstand hold/walk 60s work

L-sit 45-60s hold

Rope climb x 3

 

D)

7 min ladder

1 muscle up

1 snatch 55/35kg

2 muscle ups

2 snatches

3 muscle ups

3 snatches

etc increasing by one rep each time

 

Scale muscle ups to jumping bar muscle ups if required

 

 

Saturday

 

In teams of 3

complete 5 rounds each

 

400m run or 500m row

20 burpee box jump overs

30 STOH 35/25kg

 

All athletes may work at the same time, one per station…..Once the bar for the STOH has been lifted at the beginning of the WOD it must be held by one of the team at all times or a penalty will be incurred.

The athlete completing the STOH will pass the bar directly to a teammate, once they have each completed the required reps (or if necessary a teammate may assist by holding the bar allowing the person on the STOH station to rest, however all stations must be completed individually and in order before progressing) .

 If the bar touches the floor at any time before completion of the WOD then ALL the athletes on the team must do 10 down ups.

 

Comment