Monday

 

A)

Bench press

70% x 3

80% x 3

90% x 3+

 

B)

Press

5x10 @ 60% (level 2 @ 65%)

 

Barbell curls

5x10

 

OR

 

Level 1

12min AMRAP

75 double unders

25 bar hopping burpees

20 thrusters 40/30kg

15 push ups

 

Level 2

12 min AMRAP

100 double unders

30 bar hopping burpees

20 clusters 40/30kg

5 muscle ups

 

Tuesday

 

A)

Back Squat

70% x 3

80% x 3

90% x 3+

 

B)

5x10 Deadlifts at 60% (level 2 @ 65%)

 

5x10 abwheel rollouts

 

OR

 

In pairs

5 rounds (each)

 

200m row

12 alternating DB snatches 20/15kg

12 KB renegade rows

 

Once athlete 1 completes the row athlete two can start.  Athlete 1 performs the WOD as a standard 5 rounds for time workout, but each station must be completed by athlete 1 before athlete 2 can start.

 

Wednesday

 

A)

Pistol squat practice/progressions

 

B)
“Meritorious”

 

30 HSPU

40 strict pull ups

50 KB swings 24/16kg

60 sit ups

70 burpees

 

Thursday

 

A)

Press

75% x 5

85% x 3

95% x 1+

 

B)

Bench press

5x10 @ 60% (level 2 @ 65%)

 

3x10 Barbell curls & dips

 

OR

4 sets for max reps

In pairs, completing a full round before swapping

 

10 calorie row

15 DB thrusters 15/10kg

20 KB SDHP 24/16kg

 

(level 2 - 20/15kg on the thrusters, 32/24kg SDHP)

 

Friday

 

A)

Deadlift

75% x 5

85% x 3

95% x 1+

 

B)

Back squat

5 x 10 @ 60% (level 2 @ 65%)

 

3x10 hanging leg raises

 

OR

 

1000m row/800m run buy in, then:

 

21-15-9

KB swings 24/16kg

Overhead squats 40/30kg

 

Level 2

swings 32/24kg

OHS 50/40kg

 

Saturday

 

“Kelly”

 

5 Rounds

 

400m run

30 box jumps

30 wall balls




 

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