Monday

 

A)

Back Squat

4x5 @ 70% with 3s pause at the bottom

 

B)

Test 1:

Max effort (unbroken) pull ups:

 

Options;

Stict

Ring rows

Plank pull ups (using a barbell on the squat rack)

(make a note of the height used on the rack or ring rows for re-test in 4 weeks)

 

Test 2:

1 min max rep pull ups:

 

Options;

Jumping

Strict

Kipping

Butterfly

 

(choose an option appropriate for you and note it again for retesting)

 

Tuesday

 

A)

Power Clean/Hang Power Clean (scaled option)

4-4-2-2-2

 

The focus will be on technique rather than load.  

 

B)

12 min AMRAP

6 bar hopping burpees

6 power clean/hang power cleans

200m run

 

(For the cleans choose an option based on your proficiency and a weight that will allow you to complete the first 2 rounds unbroken.  The barbell cleans can be scaled further to DBs for newer athletes and those with mobility issues)

 

Wednesday

 

A)

Bent over rows

3 x 8-10

 

(The aim is to have your chest parallel to the floor and to make sure that you maintain a fixed position with only your arms moving.  If you cannot maintain this position or cannot pull the bar all the way to your sternum then your bar is too heavy).

 

B)

12-9-6-3

Deadlifts

4-3-2-1

Wall climbs

 

(choose a weight that is challenging but allows you to complete the first 12 reps unbroken)

 

C)

Mobility

 

Thursday

 

A)

KB snatch

Build to a weight that is challenging for 5 reps then perform 3 sets per arm.

 

B)

4 Rounds

12 Toes to bar

12 Overhead squats (KB) left arm

12 Overhead squats (KB) right arm

36 double unders

 

(Toes to bar can be scaled to; knees to elbow, knees to chest or sit ups. For the overhead squats choose a weight that is challenging but allows you to perform the movement with good form.  If you have mobility issues with the OHS then scale to a heavy goblet squat).

 

Friday

 

A)

Ab Wheel rollouts

3 x max effort

 

Tabata

Hollow body hold

Arch hold

 

(alternate movements)

 

B)

“Helen”

3 rounds

 

400m run

21 KB swings 24/16kg

12 pull ups


 

Comp Class

 

A)

20 Turkish Get Ups 28/20kg

For form not time

 

B)

Snatch balance - work to a heavy single (no riding it down, catch at the bottom.  Form over weight)

 

C)

“Helen”

3 rounds

 

400m run

21 KB swings 24/16kg

12 pull ups

 

Saturday

 

Hero WOD

 

“Wittman”

 

7 rounds

15 KB swings 24/16kg

15 power cleans 40/30kg

15 box jumps

 

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