Monday
Workout of the day
A) Lat engagement
Bar 3x3
Ring rows 3x5

B) Max Effort Strict Gymnastic Pull Ups
Scale down to banded or up to weighted to achieve 5-8 Reps
(strict = V strict, no loss of hollow position)

C) N-N-N
N=50% of A (i.e. if A=8 then N=4-4-4)

D) 10 Min AMRAP
9 Front Squats
6 Power Cleans
3 Push Press
(60/40, 50/35, 40/25kg)

E) Heel Taps
3x20 (10R/10L)


Tuesday:
Workout of the Day:
A) Bench Press
Build to a max 5 Reps

B) 12 Min Amrap
10 T2B
20 KB Swings (24/16 20/12 16/8)
100m Run

C) Couch Stretch
90 Secs per leg


Wednesday:
Workout of the Day:
A) Thoracic mobility

B) Strict Pull Up
N+1, N, N

3x5-8 Pull ups for those not following the progression or quick test

C) 90 Secs on 90 Secs Off, Complete for total burpees over the bar (BOB)
15 Thrusters + AMRAP BOB
12 Thrusters + AMRAP BOB
9 Thrusters + AMRAP BOB
6 Thrusters + AMRAP BOB
3 Thrusters + AMRAP BOB

(45/30 35/25 25/15)

D) L Hang Hold
6x 15 secs on + 15 secs off
Scale to 1 or 2 knees bent


Thursday:
Workout of the Day:
Hip openers & glute activation

Back Squat
4x7 Reps (approx 75% 1RM)

B) For Time:
10-1 Pull Ups
1-10 Ring dips
10 (5R/5L) KB Goblet Hold Lunges  (24/16 20/12 16/8)

Eg: 1st Round = 10 pull ups+1Ring dip+10 lunges
Scale:
- Pull Up to Ring Rows (focus on lat activation)
- Dips to PB or banded PB

C) Shoulder Heath
2mins Swimmers

Friday:
Workout of the Day:
A) Strict Pull Ups

N+1, N+1, N

*Switch banded to self assisted (pull to bar on toes, or L sit to bar on rack)


B) 10 min EMOM
3 Power Snatch (~60-75% 1RM PS)

C) OPEN 11.1 AND 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35/25)

Scale:
Snatch to 30/20, 25/15
DU to 60

D) Straddle Stretch
30 secs Centre
30 secs Right
30 secs Centre
30 secs Left
*Head tall, knees pushed down, back straight

 

Saturday:
Workout of the Day:
Complete 2 rounds in pairs:
(Run together, one person working at a time on reps)
100 Wallballs
60 Toes to bar
500m run
100 Kettlebell Swings (24/16)
60 Burpees
500m Run

 

Cave:
In Pairs YG/IG each movement (2 pairs per amrap):

3min AMRAP
50m Prowler Push (10-20% BW)

Rest 2mins

3mins AMRAP: 
10 Slam Ball GTS
5 burpees

Rest 2mins

3mins AMRAP
10 Tyre hammer hits

Rest 2mins

3mins AMRAP
2 Rope Climbs (5 self assisted rope pull ups)
4 Goblet Squats


B) 3 Rounds of:
100m Farmers Carry
100m Waiters Carry
(AHAP)


Weekly Conditioning:
Monday/Tuesday:
A) 5 Min AMRAP
5 Down Ups
10 Air Squats
20 Double Unders

B) EMOM 12mins
12 (10) Cal Row
15 DB Push Press
18 KB Swings

C) 15-12-9
KB Clusters (24/16)
Box Jumps

D) 8mins AMRAP
10 Hand Release Press up
5 T2B
100m Run

E) Alt Tabata
Hollow Hold
Arch Hold


Thursday:
A - 30secs on 30 secs off, 3 rounds ME:
Wall Balls
Burpees
Double Unders

B) AMRAP 5min
2 Wall Climbs
4 SDHP
6 Goblet Squats (24/16)

C) 21-15-9
Box Jumps
Pull ups

D) In 3s, 3 each of Rounds of:
200m Row
20 DB STOH
(2 people working at a time)

Comp Group

A) 10 Mins to Establish a triple OHS

B) 10mins walking HS practice

C) Open Wod 11.1/14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35 / 25kg)

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