Monday

 

A)

Back Squat

4 x 6-8 reps @ 30X1 tempo (see coach’s blog for explanation)

 

B)

For time:

 

Level 1

40 wall balls

300m run

20 burpees

300m run

40 wall balls

 

Level 2

30 pull ups

400m run

30 burpees

400m run

30 wall balls

 

Tuesday

 

A)

Bench Press

4 x 6-8 reps @ 20X1 tempo

 

B)

8 min AMRAP

5 renegade rows

10 DB front squats

15 DB push press

 

(use the same DBs for all three exercises - no specific RX, go as heavy as possible with good form and remember just one pair of DBs)

 

Wednesday

 

A)

Deadlift

4 x 6-8 reps @ 20X1 tempo

B)

Level 1

 

“Annie”

50-40-30-20-10

Double unders

Sit ups

 

Level 2

 

4 rounds

5 thrusters 60/40kg

10 KB swings 32/24kg

20 unbroken double unders

 

Thursday

 

A)

Press

4 x 6-8 reps @ 2110 tempo

 

B)

3 rounds

10 pull ups

15 box jump overs

10 alternating DB snatches

15 air squats

 

Friday

 

A)

Front Squat

4 x 6-8 reps @ 21X1

 

B)

In teams of 3

 

3 round relay race;

400m row

400m run

 

Choose a starting order for your team and stay in that order.  Once the first athlete completes their row the second athlete can begin theirs.  WOD ends when all three athletes have completed three rows and three runs.

 

Comp Group

 

A)

Front Squat

4 x 6-8 reps @21X1

 

B)

In a 12 min window build to a 3RM clean & jerk

Limit yourself to 45s to complete all 3 reps

 

C)

6 min AMRAP

10 strict HSPU

20 ring dips

30 chest to bar pull ups

 

rest 4 mins

 

4 min AMRAP

5 strict HSPU

10 ring dips

15 chest to bar pull ups

 

Saturday

 

In teams of 3 - in a 30 min window

 

600m sandbag relay run (swap every 100m)

 

60 power cleans 60/40kg (relay style, 1 rep at a time per athlete rotating through the 3 people)

20 synchronised burpees

60 wall balls

20 synchronised burpees

60 box jump overs (relay style, 1 rep at a time per athlete rotating through the 3 people)

20 synchronised burpees

 

600m sandbag relay run

 

In remaining time rack your barbell and between you complete as many back squats as possible for score; 1 rep = 1 point.




 

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