Monday

 

A)

Strength:

 

Strict Press

12-9-6

 

Level 2

7-5-3

 

B)

5 rounds

 

10 push press

300m run

10 box jump overs

 

(Scaling - for the push press select a weight which is challenging but will allow you to complete the first round unbroken, your final set of strict press should be a good indication.  On the box jump overs standard heights of 24” & 20” apply. Level 2 athletes and others who have the plyometric ability scale up to 30” & 24”)

 

Tuesday

 

A)
Strength:

 

Strict pull-ups

3 x 5-8

 

Scaling options ring rows/plank pull ups

 

Level 2 and others with 10+ pull ups:

2 x 1-6 pull up ladder (1 rep, rest, 2 reps, rest, 3 reps……6 reps)

Then 3 x 5-8 weighted pull ups

 

B)

Every 2 mins for 12 minutes

6 Deadlifts @ 60%

 

Wednesday

 

A)

Strength:

Front Squat

12-10-8

 

Level 2

7-5-3

 

B)

10 min AMRAP

 

5 snatch (see scaling notes below)

30 double unders

20 sit ups

 

Scaling:

Level 2 - perform full snatch movement at a weight which allows you to perform them unbroken.

Experienced athletes - perform power snatches at a weight that is challenging but allows them to be performed unbroken.

Newer athletes - perform 5 DB snatches on each arm with a challenging weight.

 

If you do not yet have consistent double unders perform either 60 singles or each round do 45s of double under practice.

 

Thursday

 

A)

Strength:

Dips

3 x 8-10 reps

 

Scaling options;

Ring dips

Parallel bar dips

Bench dips

(weighted if necessary for the stronger athletes)

 

Warm up with 3 sets of ring push ups/regular push ups

 

B)

15 min ladder

2-4-6-8-10-12-14------>

Push ups - Level 2 and stronger athletes; clapping push ups

Alternating pistol squats - Scale to a box if necessary

 

1 Turkish Get Up on each arm between rounds


 

Friday

 

A)

Mobility and technique work on Overhead Squat

 

B)

“Nancy”

 

5 rounds

400m run

15 Overhead Squats 40/30kg

 

Comp Class

A)

Close grip bench press – Build to tough triple

Alternate final 3 sets of CGBP with

DB Bent-over row (1 arm) – 3 sets of 10-12 per arm (HEAVY)

B)

3 sets of strict toes to bar - max reps with perfect form

C)

“Nancy”

 

5 rounds

400m run

15 Overhead Squats 40/30kg


 

Saturday

 

Partner WOD

 

30 min AMRAP

alternating complete rounds

 

15 air squats

12 sit ups

9 KB swings

6 down ups

 

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