Monday

 

A)

12 mins to build to a heavy single Turkish Get Up

 

B)

10-1

Front Squat

200m run between rounds

 

Level 1 - 60/40kg

Level 2 - 70/50kg

 

(Weight can be scaled further as required and front squat substituted for goblet squats for those with restricted mobility)

 

Tuesday

 

A)

5 x 7 push press

 

B)
3 rounds

 

1 min - max distance row

1 min - max burpees

1 min - max KB swings

1 min - rest

 

(work in groups of 3 and cycle through the stations)

 

Wednesday

 

A)

Deadlift - build to a heavy 5

 

Weighted pull ups - build to a heavy 5

 

B)

EMOM 12 mins

 

odd - deadlift x 5 & 20 double unders

even - max strict pull ups

Level 1 - Deadlift 90/65kg

Level 2 - Deadlift 110/80kg

 

Thursday

 

A)

Back squat

 

10-8-6-4-2

Adding weight each set

 

B)

5 rounds

 

7 Goblet squats

14 push ups

21 sit ups

 

(go as heavy as possible on the goblet squats - with good form)

 

Friday

 

Technique practice then;


 

21 power snatch

21 burpees

21 pullups

15 overhead squats

15 burpees

15 pull ups

9 squat snatches

9 burpees

9 pull ups

 

Technique takes precedence over weight.  Aim for a weight that is challenging but does not result in poor form.  Completing the reps unbroken is not necessary but good form is.

 

Comp Group

 

A)

EMOM 10 mins

1 snatch grip push press

1 snatch balance

1 OHS

 

B)

In pairs

 

100 wall balls

100 double unders

80 box jumps

80 toes to bar

60 chest to bar pull ups

60 burpees

40 cleans 60/40kg

40 STOH 60/40kg

20 pistols

20 dips

 

Saturday

 

OPEN WOD 15.1

 

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