Monday

 

 

Hero WOD “Badger”

 

3 rounds for time:

 

30 Cleans 40/30kg

30 pull ups

800m run

 

Tuesday

 

A)

For those who have yet to master kipping; 25 mins kipping instruction

 

Everyone else:

 

1) 10 Russian KB swings every 30s for 10 minutes 24/16kg

 

2) Rowing 30s sprint/30s active recovery for 10 minutes

 

B)

Level 1

10 min AMRAP

 

3 burpees

6 toes to bar

9 wall balls 9/7kg

 

Level 2

10 min AMRAP

 

5 power cleans 70/45kg

7 burpees

21 double unders

 

 

 

 

 

 

 

 

Wednesday

 

A)

2 x (1-10) push up ladder

1 push up, rest, 2 push ups, rest, 3 push ups, rest -------> 10 push ups

 

B)

Level 1

Floor Press

4x8

 

Level 2

Ring push up supersets:

5 ring push ups with feet on 30” box

5 ring push ups with feet on 20” box

10 regular push ups

 

No rest between each movement, only rest after the 10 regular push ups - complete 5 sets

 

C) 12 min AMRAP

 

100m KB front rack carry (heavy as possible with good form)

30s plank left side

30s plank right side

15 DB thrusters 20/15kg

 

 

Thursday

 

A)

Sots Press 5x5

 

(If you have restricted mobility swap Sots Press for behind the neck snatch grip strict press)

 

B)

1. 8 min AMRAP
Row 250m

100m overhead plate carry 25/15kg

 

2. 8 min AMRAP

200m run

12 box jumps

6 strict pull up

Friday

 

A) Barbell Complex

 

6 deadlifts

6 bent over rows

6 hang cleans

6 front squat

6 push press

6 back squats

 

Rest 2-3 mins

Repeat 4 times

 

B)

7 min ladder

 

1-2-3-4-5-6-7------>>

DB manmakers 20/15kg

Down ups

 

 

 

 

 

 

 

 

 

 

 

 

Saturday

 

In groups of three:

 

400m sandbag carry as a team then complete the following in any order:

 

100 toes to bar/knees to elbows

 

100 box step ups holding a plate 20/15kg

 

200 jumping medball thrusters 9/7kg

 

200 double unders

 

300 KB Sumo Deadlift High Pull 24/16kg

 

300 Russian twists (L&R=1) 9/7kg

 

To finish; 400m sandbag carry as a team

 

After the first 5 mins EMOM 2 down ups for the remaining time (unless you are on the final sandbag carry)





 

Comment