Monday

 

A)

Clean technique practice then;

 

In a 12 minute window build to a max for the following complex;

 

Clean

Hang Clean

Front Squat

Shoulder to overhead

 

(This will be our test & re-test event for this 4 week period)

 

B)

6 min AMRAP

6 hang power cleans @ 75% of your max weight for the complex

6 box jumps 24/20”

 

Tuesday

 

A)

Strict Press

3-3-3-3-3

 

5 min AMRAP

10 DB push press (as heavy as possible)

10 pull ups

 

Rest 3 mins

 

5 min AMRAP

10 sit ups

20 mountain climbers

 

Wednesday

 

A)

Deadlift

 

4 x 5

 

B)

Level 1

 

21-15-9

Sumo Deadlift High Pull @ ½ bodyweight

Clapping Push Ups

 

Level 2

21-15-9

Deadlift 100kg/70kg

Ring Dips

 

Scaling notes:

SDHP can be reduced in weight but should still remain a challenge, it is not intended that everyone goes through the reps unbroken.

Clapping push ups scaled to hand release, regular or on knees as required but go for the hardest option you are capable of. Better to break up the harder option than fly through the reps on an easier version.

 

Stronger athletes may do the Level 2 option (sets of rings allowing) BUT only if they do not need to scale.  If you cannot do the deadlift safely at that weight and the ring dips then perform WOD 1.

 

Thursday

 

A)

In a 12 minute window build to a heavy double (2 reps) Turkish Get Up on each arm.

 

B)

“Helen”

 

3 rounds

Run 400m

21 KB swings 24/16kg

12 pull ups

 

Friday

 

A)

In a 12-15 minute window build to a heavy hang snatch

 

B)

For time;

 

5 shoulder to overhead

10 front squats

15 bar hopping burpees

150 double unders

15 bar hopping burpees

10 front squats

5 shoulder to overhead

 

Scaling notes:

For those with restricted mobility work on a hang power snatch in part A

Part B use the same barbell for all exercises and make the weight challenging; Level 2 and stronger athletes should be at a minimum of 60/40kg.  You should be using a weight that you need to push press from the beginning and possibly push jerk by the end of the WOD.  

 

Comp class

 

A)

EMOM 10 mins

Back Squat 3 reps @ 60% 1RM

(focus is on speed, no rest at the top)

 

B)

30 strict HSPU - break up as required - not for time

 

C)

10-1

Deadlift 1 ½ x bodyweight

Bench press 1 x bodyweight

Clean ¾ x bodyweight

 

Saturday

 

Partner WOD

 

One athlete working at a time, swapping places every minute on the minute

 

75 pull ups - partner performs a squat hold

75 front rack lunges - partner in a hollow hold

75 power cleans - partner hangs from pull up rig

75 back squat - partner in a push up position plank

 

Once these reps are complete finish with 6 x 200m sprints - 3 each alternating

 

Comment