24/7/17

Sat

 

Start class @ 0:04 past the hour

 

0:00 - 21:00

A)

20 x back squats @ 205,125

12 x back squats @ 235,145

6 x back squats @ 265,155

2 x back squats @ 275,165

 

28:00 - 48:00

B)

20 min amrap

10 x bar dips

Wall balls 5,10,15,20,25,30... 

16 x alternate dumbell front rack lunges (15,10kg)

-dips and lunges stay the same, wall balls go up by 5 every rd.

 

C)

5 x 10 reverse grip barbell rows

5 x 10 one legged dead lifts

 

Optional accessories

5 x 6 bar muscle ups

5 x 20 band pull aparts

5 x 12 ghd sit ups

23/7/17

Friday

 

0:00 - 12:00

A)

5 rds for time:

7 x hang clean thrusters (135,95)

11 x t2b

 

20:00 - 50:00

B)

10 rds

Every 3 min

7 x strict hspu

7 x strict pull ups

10/8 x cal bike

 

Optional accessories

1)

10 rds

Every 90 seconds

2 x split jerks

2)

5 x 10 bent lateral complex

5 x 10 one arm rows

5 x 12 ghd sit ups

 

22/7/17

Thursday

 

0:00 - 28:00

A)

Dead lifts - work to a heavy single

With

Bench press 5 x max reps @ 80%

 

35:00 - 45:00

B)

5 rds

7 x dead lifts (275,185)

35 x double unders

(10 min cap)

 

48:00 - 56:00

C)

For time:

9/6 x muscle ups / 25/15 push ups

1 k row

9/6 x muscle ups 25/15 push ups

(8 min cap)

 

Optional Accessories

5 x 10 one arm rows

5 x 20 band pull aparts

3 rds

45 x second side each side

60 x second plank

90 second rest

 

20/7/17

Tuesday

 

0:00 - 28:00

A)

3 x 5 pause squats @ 50% + 5kg

3 x 4 pause squats @ 60% + 5kg

3 x 3 pause squats @ 65% + 5kg

-position, position, position. Don't just get the reps

With

Strict press 5 x max reps @ 70%

 

36:00 - 51:00

B)

3 rds

For time:

15 x thrusters (95,65)

15 x bar facing burpees

(15 min cap)

 

Optional extra

1)

5 rds

12 x pistols

1 x leg less rope climbs / rope climb

2)

5 x 10 one arm rows

5 x 5-15 ghr

3 x 10 bent lateral complex

 

19/7/17

Monday

 

 

 

0:00 - 10:00

A)

10 min emom

3 x muscle snatches

 

15:00 - 30:00

B)

15 min emom

1 x full snatch

1 x hang snatch

 

37:00 - 47:00

C)

3 rds

20 x dumbell power snatches (22.5,15kg)

20 x box jumps

(10 min cap)

 

D)

50:00 - 55:00

For time:

50 x c2b/pull ups

(5 min cap)

 

Accessories

5 x max strict hspu

5 x 10 barbell rows

5 x 10 single leg dead lifts

5 x 20 band pull aparts

18/7/17

Sunday

 

Two options

 

Option one

A)

5 rds

400 x run

40 x double unders

400 x row

 

B)

4 rds

16 x dumbell renegade rows (controlled)

1 min plank

16 x box jump step downs

 

C)

3 rds

20/15 x cal bike

10 x ring rows

30 second side plank

 

Option 2

 

A)

15 min to work to a 15 meter overhead yoke carry

 

B)

15 min to work to a 15 meter back rack yoke carry

With

30 second side planks in between sets

 

C)

15 min to work to:

30 meter max farmer carry

With

60 second planks in between

 

D)

6 minutes (with a partner)

Alternating rds of 60 meter medball carries

17/7/17

Sat

 

0:00 - 20:00

A)

Back squats

20 x back squats @ 185,115

12 x back squats @ 225,135

6 x back squats @ 245,145

2 x back squats @ 265,155

 

27:00 - 49:00

B)

10 min emom

Min 1 - 15 x wall balls

Min 2 - 15/12 x c2b

2 min rest

10 min emom

Min 1 - 15 x wall balls

Min 2 - 5/4 x bar muscle ups / 12/8 x c2b

 

52:00 -56:00

4 min amrap

10 x alternating dumbell power snatches (22.5,15kg)

10 x burpees

 

 

Optional accessories

5 x 8 strict t2b/leg raises

5 x 10 reverse grip barbell rows

5 x 5-15 ghr

3 x 10 Y-T-W

 

16/6/17

Friday

 

A)

3 rds

For time:

10 x OHS (115,75)

50 x double unders

 

8 min rest

 

B)

3 rds

For time:

10 x thrusters (135,95)

500 x row

 

8 min rest

 

C)

5 rds (not for time, but quality)

10/8 x strict pull ups

20/15 x cal bike

 

Optional Accessories

5 x 8/10 dumbell strict press

5 x 10 one arm rows

5 x 12 single leg dead lifts

5 x 10 bent lateral complex

 

 

15/6/17

Thursday

0:00 - 28:00

A)

Dead lifts 4 x 6 @ 70% + 25kg

(If its starting to get really hard for some of you, only go up by 2.5kg this time)

 

With

 

Bench press 5 x max reps @ 70% (while maintaining good form, record your reps)

 

35:00 - 

B)

5 rds

For time:

15 x dead lifts (135,95)

15 x t2b

 

5 min rest

 

For time:

50 x cal row

50 x burpees

(Try sub 7)

 

Optional Accessories

5 x 8-15 dumbell bench rows

5 x 20 band pull aparts

3 rds

45 x second side plank each side

60 x second plank

2 min rest

 

14/6/17

Wed

 

A)

30 min gymnastics

 

B)

Have them do these in pairs as a race!

B)

2 rds

35 meter sled pull races

With

Prowler push35 meter races

 

C)

2 rds

70 meter harness races

With

Max sand bag distance carries

 

D)

Optional extras

15 Max overhead yoke carries

With

Work to 30 meter max farmers carries

 

13/6/17

Tuesday

 

0:00 - 28:00

A)

Back squats

3 x 5 pause squats @ 50%

3 x 4 pause squats @ 60%

3 x 3 pause squats @ 65%

 

With

 

Strict press 5 x max reps @ 90%

 

38:00 - 50:00

B)

Partner wod (work rest)

For time:

10 rds "DT" unbroken (5 rds each)

12 x dead lifts (155,105)

9 x hang power cleans

6 x push jerks

(12 min cap)

-choose a weight you think you can do unbroken

 

52:00 - 57:00

5 min max muscle ups

Or

5 min c2b/pull ups

 

Optional accessories

5 x 1 leg less rope climb/ rope climb

5 x 10 one arm rows

5 x 5-15 ghr

5 x 1 min plank

 

Monday 12/6/17

0:00 - 10:00

A)

10 min emom

3 x snatch pulls

 

15:00 - 30:00

B)

1 x snatch pull

1 x full snatch

1 x hang snatch

 

37:00 - 49:00

C)

12 min amrap

6 x strict hspu

8 x strict pull ups

24 x double unders

 

51:00 - 55:00

D)

4 min amrap

7 x dumbell thrusters (22.5kg,15kg)

7 x box jumps (24,20)

 

Optional Accessories

5 x 10 barbell rows

5 x 20 band pull aparts

5 x 12 single leg dead lifts

5 x 8 strict t2b/leg raises

 

 

Monday

 

0:00 - 10:00

A)

10 min emom

3 x muscle snatches

 

16:00 - 31:00

B)

10 rds

Every 90 seconds

1 x power snatch

1 x full snatch

1 x hang snatch

 

38:00 - 53:00

 

C1)

21,15,9

For time:

overhead squats (95,65)

C2b/pull ups

Lateral burpees over the bar

 

3 min rest

 

C2)

Max leg less rope climbs/rope climbs in remaining time

 

Optional Accessories

5 x 10 barbell rows

5 x 10-15 weighted back extenstions

5 x Max hspu

5 x 8 strict t2b/leg raises

 

Tuesday

 

0:00 - 28:00

A)

Back squats

83%/3

86%/1

83%/3

88%/1

83%/3

90%/1

 

With

 

Strict press 5 x max reps @ 80%

 

35:00 - 55:00

 B)

20 min amrap

5 x muscle ups/10 x dips

10 x bbt (115,75)

15 x t2b

 

Optional accessories

1)

5 x 10 one arm rows

With

5 x 5-15 ghr

2)

5 x 20 band pull aparts

5 x 10 strict pull ups

 

Wed

 

A)

30 min gymnastics

 

B)

2 rds

35 meter sled pull races

With

Prowler push35 meter races

 

C)

2 rds

70 meter harness races

With

Max sand bag distance carries

 

D)

Optional extras

15 Max overhead yoke carries

With

Work to 30 meter max farmers carries

 

Thursday

 

0:00 - 28:00

A)

Dead lifts 6 x 4 @ 75% + 20kg

 

With

 

Bench press work progressively heavier with sets of 10,8,6,4,2 and then work to a heavy single.

 

35:00 - 55:00

B)

9,7,5 - bar muscle ups / 3 x 10 strict pull ups

100,75,50 - double unders

 

5 min rest

 

C)

For time:

21,15,9 - Cal row

12,9,6 - Burpee box jumps (24,20)

 

Optional Accessories

1)

5 x 5-10 reverse grip barbell rows

With

5 x 10 Y-T-W

2)

3 rds

30 second side plank each side

60 second plank

2 min rest

 

Friday

 

A)

10 rds

7/6 x strict hspu

8/7 x strict pull ups

9 x cal row

(28 min cap)

 

5 min rest

 

B)

10 rds

8 x strict t2b/leg raises

10 x cal bike

 

Optional accessories

1)

10 rds

Every 90 seconds

2 x split jerks

2)

5 x 10 one arm rows

5 x 10-15 dumbell curls

 

Saturday

 

0:00 - 29:00

A)

Back squats 5 x 5 @ 75%

 

With

 

Strict press behind neck 3 x 8

 

36:00 - 55:00

B)

21,15,9

Wall balls

C2b/pull ups

 

5 min rest

 

C)

21,15,9

Wall balls

Burpees over bar

 

Accessories

1)

5 x 4/2 strict muscle up

5 x 12 pause Pistols

2)

5 x 10 barbell rows

5 x 20 band pull aparts

 

 

Sunday

 

A)

800 run

 

4 rds

25 x box jumps (step down)

25 x cal row

25 x butterfly ab mat sit ups

 

800 run

 

B)

10 x laps farmers carry @ about 60% of weight added to handles. (Hope that makes sense.

With

60 second plank in between every 2 lengths

 

Saturday 3rd June 2017

Sat

 

0:00 - 27:00

A)

Back Squat

79%/5

85%/1

79%/5

87%/1

79%/5

89%/1

 

With

 

6 x 5-8 strict weighted strict pull ups

 

34:00 - 56:00

B)

4 rds

10 x t2b

20 x wall balls

10 x overhead plates lunges each leg (10,5kg)

20 x Cal row

(22 min cap)

 

Optional accessories

5 x 4/2 strict muscle ups

5 x 10-15 ghr

5 x 10 one arm rows

5 x 20 band pull aparts

 

Friday 2nd June 2017

A)

For time or (15 min cap)

Strict press 10-1 (95,65)

Rope climb x 1

 

5 min rest

 

B)

For time or (25 min cap)

5 rds

5 x bar muscle ups / 10 x dips

10 x lateral burpee

20 x cal row

 

5 min rest

 

C)

For time or (10 min cap)

100 x k/bell snatches (24,16kg)

(Change every 10)

 

Optional accessories

3 x 10 Y-W

5 x 10-15 dumbell bench rows

3 rds

45 second hollow hold

30 Russian twists

1 min rest

 

Thursday 1st June 2017

Thursday

 

0:00 - 28:00

A)

Dead lifts @ 4 x 6 @ 70% + 20kg

And

Bench press 5 x 5

 

35:00 - 55:00

B)

20 min Max rds

7 x strict hspu

11 x strict pull up

14 x box jumps (step down)

 

Accessories

5 x 10 barbell rows

5 x 10 bent lateral complex

5 x 10-15 dumbell curls

3 rds

40 second side plank each side

60 second plank

2 min rest