Monday

 

Level 1

A)

1 Push Press

2 Split Jerks

5 sets

 

B)

15-12-9-6

Thrusters 40/30kg

Pull ups

 

Level 2

A)

As level 1

B)

In an 8 minute window build to a heavy single bench (this should not exceed 90% 1RM)

C)

10x10 bench press at 40-50% of Part B


Tuesday
A)

In a 12 minute window

 

Build to a an 8RM Back Squat

B)

EMOM 20 mins

Min 1 - 16 overhead lunges 20/15kg

Min 2 - 15 Russian swings (heavy with form)

Min 3 - Max effort strict chin ups/ring rows

Min 4 - 10 burpees


Wednesday
Level 1
A)

 

3x10 Romanian deadlifts

5x4 Single leg deadlifts

B)

15 min AMRAP

15 box jumps

10 push ups

5 toes to bar


Level 2
A)

30 strict pull ups (break up as necessary)

B)

 

Strict press

5x4 @ 75-80% 1RM

C)

4x15 DB row

4x15 Bent over row

D)

30 strict pull ups


Thursday
A)

 

3x10 Overhead squats @ 45% 1RM

3x5 Pistol Squats

 


B)

 

5 rounds

1 min - max front squats 60/40kg

1 min - max down ups

1 min - rest

(work in pairs or groups of 3 and rotate through stations)

 

Friday

A)

EMOM for 10 mins

1 clean & 1 power clean

B)

10-1

With a single KB

Thrusters

Swings

SDHP

Sit ups

15 min time cap

 

Competitors Class

A)

Every 90s for 6 rounds

3 power snatches

B)

5x5 pistol squats

C)

10x10 Front squats @ 50% 1RM

D)

For time:

100 double unders then

3 rounds

10 HSPU

400m run

Then 100 double unders to finish

 

 

Saturday

Big WOD

In pairs

75 cal row

75 box jump overs

75 deadlifts 80/50kg

75 wall balls 9/7kg

75 ring dips/push ups

75 wall balls

75 deadlifts 80/50kg

75 box jump overs

75 cal row

 

30 min cut off


 

Comment