Monday

 

A)
Build to a 1, 3 or 5RM Back Squat for comparison to your max at the beginning of the current strength cycle.

 

B)
Either foam roll/mobilise or

 

EMOM 10mins

5 thrusters 40/30kg

5 bar hopping burpees

 

Tuesday

 

A)

Build to a 1, 3 or 5RM Press for comparison to your max at the beginning of the current strength cycle.

 

B)
“Nicole”

20 min AMRAP

400m run

max unbroken pull ups

 

Wednesday

 

A)

Build to a 1, 3 or 5RM Deadlift for comparison to your max at the beginning of the current strength cycle.

 

B)

Either foam roll/mobilise or

 

In pairs 3 rounds of

10 KB swings 24/16kg

Row 100m

10 KB swings

Row 200m

10 KB swings

Row 300m

 

(Partner one will complete 10 swings and row 100m then rest while partner 2 completes these, then partner one completes 10 swings and the 200m row etc)

 

Thursday

 

A)

Build to a 1, 3 or 5RM Bench Press for comparison to your max at the beginning of the current strength cycle.

 

“Annie on the run”

50-40-30-20-10

Double unders

Sit ups

200m run between rounds

 

Friday

 

A)

Catch up on any missed lifts from the testing week building to a 1, 3 or 5RM for comparison to your max at the beginning of the current strength cycle.

 

If you have completed all the tested lifts then use the first 15 mins of the class to work on either 5x5 weighted pull ups.

 

B)
Foam roll/mobilise or

 

5 rounds

10 toes to bar

15 box jumps

20 wall balls


 

Saturday

 

“Hotshots 19”

 

6 rounds for time

30 air squats

19 power cleans 60/40kg

7 strict pull ups

Run 400m

 

(this is a lot to get through in the time available so scaled options to consider would be 4 rounds at the RX weight or aim for all 6 at a reduced weight)

 

Comp Group

 

A)

Gymnastics: not for time

 

7x1 strict ring muscle up

20 L-sit pull ups

In a 3 min window; either - max distance handstand walk - max time in a handstand hold (free or against the wall)

 

B)

Conditioning

10 x 30s sprint 30s rest on the Concept 2

 

C)

WOD

 

For time

10-8-6-4-2

HSPU

2-4-6-8-10

Power clean 70/50kg


 

Comment