Monday
Workout of the Day:

A) 16min EMOM
HSPU 4x6 Reps
30 DUBs/30 Secs Practice
Ring Support 25 Secs
5-8 V Strict Pull-up"

B) For time:

200m Run
30 Deadlift (90/60 80/52.5 70/45)
10 Wall Balls
200m Run
20 Deadlift
20 Wall Balls
200m Run
10 Deadlift
30 Wall Balls
200m Run

C) Swimmers!

2 Rounds 15 secs on 10 Secs off
Hold/Bstroke/Fcrawl/Flaps!


Tuesday
Workout of the Day:

A) 15mins to build to a Heavy Power Snatch

B) For Time:
21-15-9
GTOH W/ plate (20/15 15/10 10/5)
Burpees to plate
Pull-ups

Scale to Jumping pull ups"

C) 8 Rounds 15secs on/ 10 off: Alt
Hollow Hold
Arch Hold

Wednesday
Workout of the Day:

A) Superset 5 Sets of:

6 Strict T2B (No Lats)
Scale to line on floor/wall/ceiling

6 Strict Ring Dips
Scale: Parallel bar dips or self assisted between boxes (No bands)

B) 15min EMOM alternate between:
1: 10 Squat Cleans (50/35, 40/30 30/25)
2: 4 Wall Climbs
3: 35 Double Unders"

C) Pigeon Stretch
90secs each side

Thursday
Workout of the Day:

A) Front Squat 5x5
Find a smooth tempo, no grinding out reps"

B) 10min AMRAP:
15 KB Swing (32/24, 28/20, 24/16)
10 KB SDLHP
5 T2B (T2KB)
American swings, should be able to do first couple of rounds unbroken

C) Russian Twist:
8 Rounds 15 secs on 10 secs off

Friday
Workout of the Day:

A) 10min Alt. EMOM x 5 sets of each:
8-10 Bent over Rows
8-10 Reverse Front Rack Lunge
Same bar from the floor

B) For Time:
4 rounds
6 Strict HSPU
12 Pull-ups
400m Run
Pull-ups can be kipped/Scale to ring rows

C) Couch Stretch 90secs per leg


Saturday
Workout of the Day:

A) 16Min EMOM
1 - 12 Cal Row
2 - 5 Pull-ups 5 SDHL KB
3 - 30 Double Unders
4 - 5-8 T2B"

B) Lifestyle Challenge WOD

6 Rounds of 60secs on & 60secs off:

12 Thrusters (42.5/30 30/20)
AMREP Burpees over bar

Record burpees each round plus total on sheets provided

 

Cave:

IN PAIRS

4 MINS Max Effort YG/IG:

1 Tyre flip + 5 Burpees
Rest 3 mins
2 Rope Climbs
Rest 3 mins
5 Sandbag clusters
Rest 3
1 Length Legless sled pulls
Rest 3
5 KB DL + 2 Lengths Farmers Carry
Rest 3
F) 2 Slam Ball Ground to over shoulder + 2 Slam Ball Squats

 

Weekly Conditioning:


Monday/Tuesday:
Running Clock Complete:

0-4mins AMRAP:
30 Double Unders
10 Air Squats

4-8 Rest

8-12mins AMRAP:
5 Press-Ups
5 T2B
5 Pull-Ups

12-16min Rest 

16-20mins AMRAP: 
5 KB Cluster
10 KB Swings

20-24min Rest 

24-28Mins AMRAP: 
10 KB Snatch
10 Down Ups

28-32min Rest

32min
50 Wall Balls
600m Run


Thursday:

A) 5 Min AMRAP
5 Down Ups
10 Air Squats
20 Double Unders

Rest 4mins

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

Rest 4mins

C) 4min AMRAP
5 KB Clusters (24/16)
5 Pull Ups

Rest 4mins

D) 6mins AMRAP
10 Press up
5 T2B
200m Run


Comp Group
A) CROSSFIT OPEN 15.2
AMRAP:
From 0:00 – 3:00:
2 Rounds:
10 Overhead Squats (95/65)
10 Chest-to-Bar Pullups
From 3:00 – 6:00:
2 Rounds:
12 Overhead Squats
12 Chest-to-Bar Pullups
From 6:00 – 9:00:
2 Rounds:
14 Overhead Squats
14 Chest-to-Bar Pullups
From 9:00 – 12:00:
2 Rounds:
16 Overhead Squats
16 Chest-to-Bar Pullups
Continue this pattern until you are not able to complete all 2 rounds in the 3 minute window. Score is total reps completed.


B) 2km Row!

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