Monday

 

In teams of 3

 

In 30 mins

 

3k row buy in

 

Then AMRAP in remaining time;

 

50 hang power snatch 35/25kg

50 thrusters

50 sumo deadlift high pull


 

Tuesday

 

A)

Press

65% x 5

75% x 5

85% x 5+

 

B)

Bench Press

5x10 @ 60% (level 2 65%)

 

Barbell curls

5 x 10

 

OR

 

“Scale the Heights Qualifier 3”

 

Wednesday

 

A)

Deadlift

65% x 5

75% x 5

85% x 5+

 

B)

Squat

5x10 @ 60% (level 2 @ 65%)

 

Abwheel rollouts

5x10

 

OR

3 min AMRAP

6 front squats 50/35kg  (level 2 60/40kg)

6 bar hopping burpees

Rest 1 min

3 min AMRAP

max double unders

Rest 1 min

3 min AMRAP

6 front squats

6 bar hopping burpees

 

Thursday

 

A)

Pull up ladders

3 x (1-6)

 

Nordic hamstring curls

3 x 10


 

B)

In teams of 3

 

15 min AMRAP

15 calorie row

15 KB swings 24/16kg

 

(two athletes working, one resting.  Rotate after the rower finishes)

 

Friday

 

A)

Bench press

65% x 5

75% x 5

85% x 5+

 

B)

Press

5x10 @ 60% (level 2 65%)

 

OR

 

Every 3 mins x 7

5 deadlift 80/50kg

20 double unders

200m run

 

Level 2

 

7 deadlift 100/70kg

40 double unders

200m run


 

Saturday

 

“Chris” - birthday wod

 

31 min AMRAP

 

24 KB swings 24/16kg

5 burpee box jumps

19 medball sit ups

8 hang power cleans 50/35kg

4 front squats


 

Comp Group

 

A)

10 mins handstand practice

 

B)

3 sets of

2 bar muscle ups & 3 chest to bar & 4 pull ups & 5 toes to bar (try to go unbroken without coming off the bar)

 

C)

90 double unders

30 cleans 60/40kg

90 double unders

30 front squats 60/40kg

90 double unders

 

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