Hey Guys, happy Friday.

Below is next weeks programming. A Deload week on the squats for the level 1 followers. A heavy Back Squat for the Level 2/3 dudes, but some lighter front squats (I think I just heard your sigh of relief).

As promised, more thrusters. This time, 4 unbroken sets. The goal for this small thruster block of programming is to increase your stamina, which comes in handy on workouts like.. oh I dont know.. Fran ;) 

To help with better Thrusters, work your thoracic mobility. Do the mobility drill featured in Mondays Blog.

Bye Lisa

Mondays WOD is the "Lisa C". Unfortunately Lisa is returning home to Sweden this week, so to send her off we will be doing the WOD I use for the Intro classes on a Wednesday night. When Lisa first came to Bold, she smashed the WOD and completed 7 rounds. My initial thoughts was that she was going to struggle with the box jumps... she didnt! And since then she has grown from strength to strength. All the best Lisa. 

Monday:

Workout of the Day:

A) Back Squat:

Level 1

1 x 8 @ 60%
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%

Level 2 / Level 3

7-10 x 2 @ 90% 1RM

B) “Lisa C”

7 Min AMRAP

7 Box Jumps
7 Burpees
7 KB Swings ( 32/24kg / 24/20kg / 16/12kg)

Tuesday:

Workout of the Day:

A) Deadlifts: 5 x 1 @ 85%

B) 5 x 5 weighted pull ups

C) 4 Rounds for time

15 Unbroken Thrusters

( 42.5/30kg / 35/25kg / 30/20kg)

Wednesday:

Workout of the Day:

A) 2 x 25 secs on / 20 off:

Bottom of Ring Dip Hold
Handstand Hold
L Sit

B) Double Unders (in 12 minutes)

10-20-30-40-50-40-30-20-10

Rounds must be performed Unbroken.

Alternatively spend 12 minutes working on double under technique

C) Every 2 minutes for 8 rounds:

6 Chin ups
6 Push Ups
6 Toes to bar
6 Air Squats

Thursday:

Workout of the Day:

A) Front squat:

Level 1

1 x 6 @ 60%
1 x 6 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
Level 2 / Level 3

7-10 x 3 @ 83% 1RM

B) 8 Min AMRAP

50m Farmers Carry
10 Goblet reverse lunges
50m Front Rack Carry
10 KB Swings

Friday:

Workout of the Day:

A) Overhead Party:

Start with a loaded bar @ 60% Press 1RM

Each minute perform one rep and increase load by 2.5kg

Continue this until you can no longer strict press, and then start to push press until you can no longer complete the rep, and then push jerk

b) In pairs

in 15 mins accumulate max distance row

Saturday:

Workout of the Day:

In Teams of 3:

Complete the following workload (split anyway):

300 Double Unders
3km Row
300 Wall Balls
300 KB Swings
300 DB Push Press (15/10)

Cave:

A) 10 rounds for time

3 thrusters @ body weight

5 box jumps @ 30"

B) 2 mins on / 1 min off:

Prowler Push
Sled Pull
Sandbag Carries
Double KB Clean and Jerk
Overhead Barbell Carries

Weekly Conditioning:

Monday/Tuesday:

A) Against a 3 minute running clock

400m run
max wall balls in remaining time

rest 3 mins

repeat x 3

B) 8 min AMRAP

8 Down ups
12 DB Push Press
16 air Squats

C) For total reps

2 mins goblet squat
60s rest
2 mins sit ups
60s rest
2 mins KB swings 24/16kg
60s rest
2 mins row (cals)
(work in groups of 4 and rotate through stations)

Thursday:

A) EMOM 10 mins

7 KB swings 24/16kg
5 burpees

B) 6 min AMRAP

8 DB Squat Hang Cleans
10 box jumps

C) 3 mins on/1 min off for 3 rounds (picking up where you left off each time)

AMRAP
10 Ground to Overhead with KB
10 SDHP with KB (24/16kg)
20 double unders

D) 21-15-9
Back Squats (20/15kg)
Push Press (20.15kg)

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