Sunday 27th January - Programs

"Crossfit"

a) For time -
6 x Devils Press (70,50)
6 x Burpee Muscle Ups
5 x Devils Press (70,50)
5 x Burpee Muscle Ups
4 x Devils Press (70,50)
4 x Burpee Muscle Ups
3 x Devils Press (70,50)
3 x Burpee Muscle Ups
2 x Devils Press (70,50)
2 x Burpee Muscle Ups
1 x Devils Press (70,50)
1 x Burpee Muscle Ups

b) Every 5 Mins for 5 Rounds
5 x DB Hang Clean & Jerk Left Arm (50, 35)
5 x DB Hang Clean & Jerk Right Arm
10 x DB Alternating Power Snatches (50, 35)
10 x Chest to Bar Pull Ups
15/12 x Cal Airdyne

"Condition X"
a) EMOM for 49 Mins
Min 1 - 10,20,30m Shuttle Runs
Min 2 - 15 x Wall Balls (20, 14)
Min 3 - 18 x Ball Slams
Min 4 - 15 x DB Deadlifts & 5 x Toes to Bar
Min 5 - 12 x Broad Jumps
Min 6 - 12 x Push Up to Plank
Min 7 - 15 x Box Jump Overs

Saturday 26th January - Programs

a) Deadlift to 6 x 4
Strict Press to 5 x 5

b) "Frank the Tank"
5 Min AMRAP
Buy in - 50 x Wall Balls (20, 14)
12 x Deadlifts (225, 155)
12 x Lateral Burpees

5 Min AMRAP
Buy in - 35 x Wall Balls (20,14)
9 x Deadlifts (275, 185)
9 x Lateral Burpees

5 Min AMRAP
Buy in - 20 x Wall Balls (20, 14)
6 x Deadlifts (315, 205)
6 x Lateral Burpees

"Condition X"

a) 22 Min AMRAP
12 x DB Muscle Cleans (15kg, 10g)
6/5 x Strict Pull Ups
12 x Lateral Burpees Over Box
6/5 x Strict Pull Ups
12 x DB Front Squats (15kg, 10kg)

b) Every 3 Mins for 5 Rounds
50 x Double Unders
20 x Russian Swings

Thursday 24th January - Programs

"Crossfit"

a) Back Squat to 5 x 5
Bench Press to 5 x 5

b) 15 Mins
2 Rounds:
30/21 x Cal Row
25 x Box Jump Overs (24, 20)
20 x Front Squats (135, 95)
Remaining time -
Max reps of
10m Handstand Walk & Legless Rope Climb
or 
Rope Climbs

"Condition X"

a) In Teams of 3
30m Sled Pull into 30m Sled Push
Increasing weigh each round
1 Min Plank each round

b) Every 2.30 for 5 Rounds
10 x Deficit DB Front Rack Back Lunges Each Leg
1-2 x Rope Climbs

Wednesday 23rd January - Programs

"Crossfit"

a) EMOM for 15 Mins
1 x Full Clean
1 x Front Squat

b) For time
3 Rounds
21/15 x Cal Airdyne
7 x Toes to Bar
7 x Chest to Bar Pull Ups
7 x Bar Muscle Ups
Straight into 
3 Rounds
9 x Power Cleans (175, 115)
9 x Push Jerks (175, 115)

"Condition X"

a) For time
800m Run
21 18 15 12 9 x DB Deadlifts (22.5kg, 15kg)
36 30 24 18 12 x Anchored Situps
800m Run

b) Partner Work/Rest
5 Rounds Each
15/11 x Cal Row
10 x Toes to Bar

Straight into

5 Rounds Each
75 50 30 20 x Double Unders
15 x Ball Slams

"Body"

a) 6 x Reset Deadlifts (185, 125)
15 to 1 x DB Thrusters (15k, 10kg)
15 to 1 x DB Backward Lunges Each Leg

b) 100 x KB Curl to Press
Every time you stop - 5/3 x Strict Pull Ups

Monday 21st January - Programs

"Crossfit"

a) EMOM for 15 Mins
1 x Full Snatch
1 x Hang Full Snatch

b) 3 Rounds
15 x Hang Power Snatches (135, 95)
60 x Double Unders
15 x Overhead Squats
30/21 x Cal Row

c) 3 Rounds
21 x DB Thrusters (50, 35p)
21 x HSPU

"Condition X"

a) EMOM for 30 Mins
Min 1 - 500/400 x Bike Erg
Min 2 - 15 x DB Power Clean & Press
Min 3 - 15 x Ball Slams

b) 5 Rounds
30 x Box Jumps
6/3 x Strict Pull Ups
30 x Russian Twists
6/3 x Strict Pull Ups

Thursday 17th January - Programs

"Crossfit"

a) Every 90s for 5 Rounds
3 x Full Cleans (225, 155)
Straight into
Every 90s for 5 Rounds
3 x Full Cleans (245, 155)

b) 3 Rounds
30 x Wall Balls (20, 14)
30 x Box Jumps (24, 20)
30 x Chest to Bar Pull Ups
30 x Shoulder to Overhead (95, 65)
30/21 x Cal Row
Rest 2 Mins

"Condition X"

a) 20 Min AMRAP
400m Run
18 x DB Deadlifts
15 x GHD Situps

b) Every 3 Mins for 5 Roundss
30m DB Front Rack Lunge
10 x Toes to Bar

c) 4 Rounds
12 x KB Renegade Rows
24 x Landmine Twists
50 x Double Unders

"Body"

a) Pairs
10 x Alternating 15/10 x Cal Ski Erg

10 x Alternating 500m C2 Bike

10 x 30m Prowler Pull into 30m Prowler Push
Go heavier each round

Tuesday 15th January - Programs

"Crossfit"

a) EMOM for 18 Mins
1 x Power Snatch 
1 x Hang Full Snatch
1 x Overhead Squat

b) Back Squat to 4 x 9
Bench Press to 7 x 3

c) 3 Rounds
10 x C2B Pull Ups
10 x Front Squats
10 x Bar Facing Burpees

"Condition X"

a) 5 Rounds
0 to 3 Mins - 400m Run
3 to 6 Mins - 8/6 x Reverse Grip Pull Ups & 15 x DB Thrusters & 15 x Box Jumps

b) Teams of 3-5
6 x Alternating Suicide Prowler Runs

"Body"

a) 5 Rounds
0 to 3 Mins - 500m Row
3 to 6 Mins - 15/12 x Ski Erg + 10 x Strict Leg Raises
6 to 9 Mins - 1000m/800m C2Bike

Monday 14th January - Program

"Crossfit"

a) "Heavy DT"
5 Rounds
12 x Deadlifts (205, 145)
9 x Hang Power Cleans 
6 x Push Jerks

b) For time -
16 x Burpee Box Jump Overs
8 x Bar Muscle Ups
12 x Burpee Box Jump Overs
6 x Bar Muscle Ups
8 x Burpee Box Jump Overs
4 x Bar Muscle Ups
4 x Burpee Box Jump Overs
2 x Bar Muscle Ups

"Condition X"

a) In Teams of 3
30,000/25,000 x C2 Bike
Every time you get off 
25 x Russian Swings
12 x Burpees

"Body"

a) EMOM for 20 Mins
Min 1 - 8-12 x DB Bench Press
Min 2 - 15 x Goblet Squats

b) EMOM for 20 Mins
Min 1 - 10/6 x Dips
Min 2 - 8-10 x Reverse Grip Barbell Rows

c) 60 x Bent Laterals

Holiday Class Times

Holiday Class Times

Monday 24th December
6am - 7am - 9am - 5pm

Tuesday 25th 
8am - 9am

Wednesday 26th 
8am - 9am

Thursday 27th 
6am - 7am - 9am - 5pm - 6pm - 7pm

Friday 28th 
Normal however NO 8pm

Saturday 29th -
Normal

Sunday 30th -
Normal

Monday 31st -
6am - 7am - 9am

Tuesday 1st January
Closed

Wednesday 2nd January
Normal hours however NO 8pm or 1pm classes until mid Jan.

Monday 25th June - Sunday July 1st

Tuesday

 

 

0:00 - 20:00

A)

20 min emom

1 x hang full snatch

1 x full snatch

 

 

30:00 - 46:00

B)

-record each score on board

 

“3 wise men”

Three amraps in 16 min

 

4 min amrap

5 x hang squat snatch (135,95)

10 x bar facing burpees

 

2 min rest 

 

4 min amrap

10 x power cleans (135,95)

20 x pull ups

 

2 min rest

15 x box jump overs (24,20)

30 x wall balls (20,14)

 

Optional accessories 

1)

5 rds (not for time)

10/8 x strict  hspu

1 min plank

30 x back extensions 

 

2)

4 x 20 band pull aparts

4 x 10 seated supported internal rotations 

 

 

Wed

 

 

0:00 - 20:00

A)

10 min emom

1 x full clean 

1 x hang clean

1 x split jerk/jerk 

Straight into

10 min emom

1 x full clean and jerk/jerk

 

B)

27:00 - 55:00

Back squats 3 rep max 

-then 3 x 5 pause squats @ 72.5% of above. 

With

3 x 8/10 x Dumbell shoulder press

-once you finish Dumbell shoulder press do:

3 x 8/10 x alternate k/bell press each arm

 

Optional Accessories

1)

Partner 

Work/rest

5 rds each

10 x walking front rack lunges 

5/3 x strict muscle ups 

-weight increases every set

155,165,175,185,195

105,115,120,125,125

 

2)

Partner wod

5 rds

Work/rest

10 x strict weighted pull ups (22.5,15kg)

12 x dumbell step overs (22.5,15kg)(20,18 inches)

-6 reps left leg, 6 reps right leg

 

3)

5 x 10 pause bent laterals 

5 x 20 side plank dips 

 

 

Thursday

 

A)

Teams of 3

5 rds each
20/15 x bike

20/15 x cal row

-person 1 starts again when person 3 finishes bike.

 

B)

Death by 10 meters 

 

 

C)

3 rds

1 min side plank each side

1 min plank

1 min rest

Friday

 

A)

Start timer @ 0:05 past the hour

0:00 - 24:00

A)

12 rds

Every 2 min 

3 x power snatch (t&g)

 

B)

31:00 - 51:00

10 rds

Every 2 min

1 x power clean

1 x full clean

1 x hang clean

 

Optional below

1)

Partner wod

5 rds each 

(Work/rest) 

4 x power cleans (225,155)

3 x sand bag to shoulder 

2 x leg less rope climbs / rope climbs 

 

2)

5 x Max strict hspu (3,1 grey mat)

With

5 x 12 one legged dead lifts 

 

 

Saturday

 

Starting @ 8:15am 

0:00 - 45:00

A)

Dead lifts - 5 x 5 t&g

Bench press - 5 x 5

-when you finish your 5’s on the bench work up to a heavy 2-3 rep set.

 

B)

Murph 

1600 run

100 x pull ups

200 x push ups

300 x squats

1600 run

-Gymnastic movements can be broken up in any order. 

 

 

 

Accessories 

5 x 8-12 dumbell bench rows

With

5 x 10 pause bent laterals 

 

 

Sunday

 

Partner wod

 

A)

18 min emom

Min 1 - 500/400 bike c2

Min 2 - rest

-work with partner, make sure they are off at 50 seconds at the latest for a change over.

 

2 min change over

 

B)

18 min ski erg

Min 1 - 15/10 x cal

Min 2 - rest

-same as above scale so they are off at 50 seconds at the latest.

 

2 min change over

 

C)

18 min row

Min 1 - 18/12 x cal

Min 2 - rest

Monday 18th June - Sunday 24th June

Monday

 

Pm)

0:00 - 20:00

A)

12 rds

Every 2 min 

3 x power clean and push jerks 

 

23:00 - 38:00 

B)

10 rds

Every 90 seconds

3 x front squats 

 

45:00 - 57:00

C)

3 rds (partner wod)

10 x synchro bar muscle ups / 20 x pull ups 

50 x wall balls (20,14)

-wall balls (at same time but not synchro)

 

Optional Accessories 

1)

4 x 15 ring leg curls 

With

20 x side plank dips

2)

4 x 10 one legged dead lifts each leg

With

4 x Max strict pull ups

3)

4 x Max ghr

With

4 x 1 min plank 

 

Tuesday

 

30 min

A)

Gymnastics 

 

30 min

B)

strong man

-coaches call

 

Wed

A)

0:00 - 18:00

A)

18 min emom

1 x full snatch

1 x hang snatch

 

28:00 - 64:00

B)

3 rds (work/rest with partner, whole Rd)

8 x overhead squats (175,120)

4/3 x strict muscle ups /8/6 x dips 

96 x double unders 

4/3 x strict muscle ups /8/6 x dips

-scale to 50 double unders if your max double unders is less then then 50

 

D)

5 x 45 second hollow holds

With

5 x 10 pause bent laterals

 

E)

5 x 10-15 dumbell curls

With

5 x 30 standing calf raises 

 

Thursday

 

A)

0:00 - 23:00

10 rds 

Every 90 seconds

1 x full clean

1 x hang clean

1 x split jerk

Straight into

4 rds

Every 2 min

1 x full clean

1 x hang clean

1 x split jerk

 

27:00 - 55:00

B)

Dead lifts 5 x 3 reset dead lifts

 

With

3 x 8/10 x Dumbell shoulder press

 

3 x 8/10 x strict press behind neck 

 

65:00 - 

C)

3 rds partner (work/rest)

20 x dead lifts (225,155)

20 meters over head k/bell lunges (24,16kg)

25,18 x cal bike 

D)

5 x 10 pause pistols

5 x 10 pause bent laterals 

5 x 1 min weighted plank 

 

Friday

A)

Teams of 3 

Work/rest 10 rds 

 15/10 x cal bike (rogue bike)

 15/12 x cal row

 

B)

Teams of 3 work/rest

Max rds (up to 10 rds each)

30 x double unders

10 x cal ski 

Monday 11th June -Sunday 17th June

Monday

A)

 

0:00 - 18:00

A)

18 min emom

1 x full snatch

1 x hang snatch 

 

25:00 - 46:00

B)

3 rds 

10 x overhead squats (165,115)

50 x double unders (Zeus rope)

20 x c2b/pull ups 

50 x double unders (Zeus rope)

 

C)

49:00 - 57:00

4 rds 

5 x one arm thrusters, each arm (32.5,22.5kg)

7 x deficit hspu (3,1 grey mat)

20 x ghd sit ups. 

 

Optional extras 

 

64:00 - 74:00

D)

10 min emom 

Min 1 - 4/3 x strict muscle ups 

Min 2 - rest 

 

E)

80:00 - 90:00

Row

10 min emom

16/11 x cal 

 

Tuesday

 

0:00 - 20:00

A)

10 rds

Every 2 min

1 x power clean + push jerk

1 x power clean + split jerk

 

B)

27:00 - 39:00

Partner wod

50 x power clean and push jerks (185,125) (changing every 5)

50 x wall balls (30,20)

50 x synchro t2b

-clean and jerks must be touch and go and unbroken, if you break start that set again.

-wall balls, done at same time but not synchro

 

@ 46:00

C)

Emom x 10 

3 rep back squats 

 

Or

 

@ 50:00

Back squats 3 rep max 

-then 5 x 3 pause squats @ 72.5% of above. 

 

Optional extra’s

D)

Front rack walking lunges 5 x 5 

 

Accessories 

1)

4 x max ghr

4 x 10 bent lateral complex

 

2)

4 x 10 one legged dead lifts

4 x 20 band pull aparts

 

3)

4 x 10 one arm wind mills 

 

Wed

 

A)

30 min gymnastics 

 

B)

30 min strongman

 

Thursday

 

-start timer @ 0:05 past the hour

 

0:00 - 18:00

A)

12 rds

Every 90 seconds 

3 x power snatches 

 

28:00 - 55:00

B)

Partner wod

For time:

60 x clusters @ (185,125) (change every 3) (must be touch and go)

30 x muscle ups (change every 15) (60/40 x dips, change every 5)

60 x pistols (change every 30) 120

Air squats (change every 30)

30 meters h/walk each (1 min h/hold)

60 x cal row as a per (on rowers at the same time)

(27 min cap)

 

Optional Accessories 

1)

5 x 8/10 x Dumbell strict press 

With

5 x 10 one arm landmine rows

With

2)

5 x 8-12 dumbell bench rows

With 

5 x 15 weighted sit ups

 

Friday

 

Pm)

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x full clean

1 x hang clean

1 x front squat 

 

25:00 - 55:00 

B)

5 x 5 dead lifts 

With

5 x 5 bench press

And then some heavier 3’s after on the bench 

 

Optional Accessories 

65:00 - 85:00

C)

20 min every 2 min

15 x wall balls 

5 x bar muscle ups 

 

Saturday 

 

A)

10 rds

Min 1 18/12 x cal row

Min 2 500/400 x cal concept 2 bike

Min 3 12 x 12 meter shuttle runs

Min 4 rest

 

B)

3 rds

1 min side plank each side

1 min plank

1 min rest

 

 

Monday 4th June - Sunday 10th June

Monday

 

0:00 - 21:00

A)

15 rds

Every 90 seconds 

1 x full snatch

1 x full snatch 2 inches from floor

1 x hang snatch

 

28:00 - 55:00

B)

10 rds

5 x strict hspu

6/5 x strict pull ups

8 x 15 meter shuttle runs (touch floor)

-scale hspu and pull ups, to a number you can do unbroken.

 

3 min rest

 

5 rds

15 x wall balls (20,14) 

35 x double unders

 

Optional Accessories 

1)

5 x 10 barbell rows

With

5 x 8 strict t2b

2)

5 x 10 one arm rows

With

5 x 45 second side plank

 

 

Tuesday

 

0:00 - 21:00

A)

15 rds

Every 90 seconds 

1 x full clean

1 x hang clean

1 x split jerk

 

26:00 - 54:00

B)

Back squats 

Work to a 5 rep max back squat

And then

3 x 5 pause back squats @ 75% of above 

With

5 x 8/10 seated dumbell press 

 

Optional wod 

1)

Work / rest with partner

5 rds each 

4/3 x muscle ups /8/6 x dips 

8 x hang clean dumbell thrusters (22.5,15kg)

16/12 x cal row

-each wod should be a sprint!

-scale muscle ups to a number which can be done unbroken.

2)

5 x 10 pause bent laterals

With

5 x 5-15 ghr

3)

5 x 5-15 ring leg curls 

With

5 x 10 one legged dead lifts or 5 x 10 wind mills 

 

Wed

 

A)

30 min gymnastic

 

B)

30 min strong man

 

Thursday

 

0:00 - 15:00

A)

10 rds

Every 90 seconds 3 x power snatches

 

22:00 - 37:00

B)

10 rds

Every 90 seconds 

3 x power clean and jerks 

 

43:00 - 55:00

C)

12 min amrap

4 x full clean (135,95)

4 x thruster (135,95)

4/3 x bar muscle ups 

 

Optional Accessories 

1)

5 x 6 pause pistols

With

5 x 10 pause bent laterals

2)

5 x 10 seated supported shoulder internal rotations 

With

5 x 1 - L-sit Rope climb

 

Friday

 

0:00 - 28:00

A)

5 x 3 dead lifts (reset every rep) keep building from weeks before.

With

5 x 5 bench press (start at your current 3 x 8 weight)

-after your working sets of bench press, do some heavier 3’s

 

35:00 - 

B)

For time:

21,15,9

Dead lifts (225,155)

Block run

 

3 min rest

 

C)

30,20,10 x cal row

1 x Leg less rope climb / rope climb 

 

Optional Accessories 

1)

5 x max strict hspu

With

5 x 12 side strict knee raises

2)

5 x 10 one arm rows

With

5 x 20 second l-sit 

 

Sat

 

0:00 - 25:00

A)

Work to a 5 rep max Front squat

then 3 x 5 pause front squats @ 70%

With

Weighted strict pull ups x 3-8 reps

-go a max set each time, but no more then 8.

 

34:00 - 54:00

B)

“Hero wod Saturday”

VAN AALTEN

AMRAP (with a Partner) 

in 20 minutes

2000 meter Row / partner Handstand

150 Wall Ball Shots / partner Handstand

Max Toes-to-Bars (alternate sets)

 

Optional Accessories 

1)

5 x max ghr

With

5 x 10-15 dumbell curls 

2)

5 x 15-20 ghd sit ups

With

5 x 15 dumbell lying tricep extensions 

 

Sunday

 

0:00 - 30:00

A)

Min 1 - 15 x box jumps (step down)

Min 2 - 15/10 x cal row

Min 3 - 20 x lunges

Min 4 - 500/400 x c2 bike meters

Min 5 - 15 x balls slams 

Min 6 - rest

 

B)

3 rds

1 min side plank each side

1 min plank

1 min rest

Monday 28th May - Sunday 3rd June

Monday

 

0:00 - 21:00

A)

15 rds

Every 90 seconds 

1 x full snatch

1 x hang snatch 

 

29:00 - 54:00

Partner wod

B)

5 rds each sprint (work/rest)

12 x ohs (115, 75)

9 x laterals burpees over bar

6 x strict pull ups

 

Straight into 

 

partner wod 

C)

5 rds each sprint (work/rest)

15/12 x cal row 

10 x wall balls (30,20)

1 x leg less rope climbs

 

Optional Accessories 

1)

5 x 10 strict hspu

With

5 x 10 one legged dead lifts

2)

5 x 8 strict t2b/leg raises

With

5 x 45 second side plank each side

 

Tuesday

 

0:00 - 13:00

Partner wod

A)

30 x clusters (135,95)

30 x clusters (155,105)

30 x clusters (175,115)

(13 min cap)

-change every 5 reps

-must be touch and go reps

 

23:00 - 53:00 

B)

Back squats 

Work to a 3 rep max back squat

And then

4 x 3 pause back squats @ 70%

With

5 x 8/10 seated dumbell press 

 

Optional Accessories 

1)

3 x strict muscle ups

50-10 x double unders

2)

5 x 10 one arm rows

With

5 x max ghr 

 

Wed

 

A)

30 min gymnastics

 

B)

30 min strong man training

 

Thursday

 

0:00 - 15:00

A)

15 min emom

3 x power snatches

 

21:00 - 42:00

B)

15 rds

Every 90 seconds 

1 x power clean

1 x full clean

1 x split jerk

 

C)

48:00 - 56:00

8 min amrap

1,2,3,....

Dumbell thrusters (22.5,15kg)

Box jumps step down (24,20) 

 

Optional Accessories 

1)

5 x 8/10 strict press behind neck 

With

5 x 6 pause pistols each legs

2)

5 x 10 strict reverse grip pull ups 

With

5 x max ghr

 

 

Friday 

 

A)

0:00 - 30:00

Pause Dead lifts 5 x 5

With

5 x 5 bench press (start at your current 3 x 8 weight)

37:00 - 49:00

B)

30 x dead lifts (135,95)

7/4 x muscle ups / 10 x dips 

20 x dead lifts (185,125)

7/4 x muscle ups / 10 x dips

10 x dead lifts (225,155)

7/4 x muscle ups / 10 x dips 

 

50:00 - 58:00

C)

Partner (work/rest)

500 x sprints concept 2 bike

Minimum  (1:55/2:05)

 

Accessories 

1)

5 x 10 barbell rows

With

5 x 20 side plank dips each side

2)

5 x 10 one arm rows

With

5 x 1 min plank 

 

Saturday

 

0:00 - 20:00

A)

10 rds

Every 2 min

3 x pause front squats

With

7 x strict hspu

B)

27:00 - 47:00

“Artie”

Complete as many rounds/reps as possible in 20 minutes of:

▪ 5 pull-ups

▪ 10 push-ups

▪ 15 squats

▪ 5 pull-ups

▪ 10 thrusters, 95 lb.

-1 rd = 45 reps

 

C)

5 x 10 pause bent laterals

 

Optional Accessories 

1)

5 x bar muscle ups

With

5 x ring leg curls

2)

5 x seated shoulder internal rotations 

With

5 x 10-15 alternate dumbell curls 

 

Sunday

 

A)

Partner wod

8 rds each

500 x row

15/10 x cal ski erg 

-alternate between the two with your partner

 

B)

3-5 rds

24 x lunges

12 x strict slow side knee raises 

24 x side sit ups

Mon 21st May - Sunday 27th

Monday

 

0:00 - 20:00

A)

For time or max reps:

7 x hang full snatch (96,55)

7 x hang full snatch (115,65)

7 x hang full snatch (125,75)

7 x hang full snatch (135,85)

7 x hang full snatch (145,90)

7 x hang full snatch (155,95)

-start and finish with 30 double unders + 30 double unders between each weight.

 

27:00 - 45:00

B)

15 min amrap (quality, not quantity here)

7/5 x strict hspu

5 x strict super slow pull ups

5 x front rack lunges each leg (no rack)

 

48:00

C)

5 x 5-10 reverse grip barbell rows

 

Accessories 

1)

5 x 10 windmills each side

With

5 x 10 pause bent laterals

2)

3 rds

1 min weighted side plank each side

1 min plank

1 min rest

 

Tuesday

 

0:00 - 15:00

A)

Emom x 15

2 x power clean and push jerks

 

20:00 - 45:00

B)

Back squats 

Work to a 5 rep max back squat

And then

3 x 5 pause back squats @ 70%

With

5 x 8 half kneeling one arm k/bell press

 

50:00 - 56:00

6 min amrap

8 x t2b

12 x thrusters (95,65)

 

Optional Accessories 

1)

5 x 8/10 strict press behind neck 

With

5 x Max ghr

2)

5 x 6/4 muscle ups

With

5 x 10 one arm rows 

 

Wed

 

A)

30 min gymnastics 

 

B)

30 min strong man 

 

Thursday

 

A)

0:00 - 28:00

A)

5 x 3 dead lifts (reset every rep) keep building from weeks before.

With

3 x 8 bench press

-then do heavy sets of 3 bench after working sets.

 

35:00 - 45:00

B)

21,15,9

Dead lifts (225,155)

Bar facing burpees

 

47:00 - 57:00

C)

10 min emom

Min 1 - 4/3 x bar muscle ups/6/5 x strict reverse grip pull ups

Min 2 - 18/12 x row cal

 

Optional Accessories 

1)

5 x 8-10 reverse grip barbell rows

With

5 x 10 seated supported internal rotations 

2)

3 rds

1 min weighted side plank

1 min plank 

1 min rest 

 

Friday

 

0:00 - 20:00

A)

10 rds

Every 2 min

3 x pause front squats 

8/6 x strict pull ups 

 

27:00 - 

Team of 3 wod

5 rds each 

B)

17/11 x cal ski erg

15 x wall balls 

50 x double unders / 150 skips

 

C)

Team of 3 again

Work / rest 1:2

5 rds 

14 x pistols 

1 x leg less rope climb / 2 x rope climbs 

 

Optional Accessories 

1)

5 x Max ghr

With

5 x Max strict hspu

2)

5 x 30 standing calf raises

With

5 x 20 band pull aparts

 

Sat

 

A)

0:00 - 15:00

10 rds

Every 90 seconds

3 x power snatches

 

22:00 - 37:00

B)

10 rds

Every 90 seconds

1 x full clean

1 x hang clean

 

43:00 - 55:00

C)

12 min amrap

8 x strict press (95,65)

8 x c2b/pull ups

8 x box jumps step down (30,24)

 

Optional accessories 

1)

5 x 8 dips (pause at the bottom)

With

5 x 10 pause bent laterals 

2)

5 x rope pulls 

 

Sunday

 

A)

Every

10 rds

Every 3 min 

15 x Russian swings 

12 x 15 meter shuttle runs (touch floor each time)

1 x rope climb

6 min rest

 

B)

6 rds

Every 3:30

Follow the leader 

20/15 x cal row 

20 x lunges

20 x anchored sit ups 

 

Monday 14th May- Sunday 20th May

Monday

 

0:00 - 20:00

A)

10 rds

Every 2 min 

30 x double unders

3 x full snatches 

 

27:00 - 52:00

B)

(35 min amrap)

Teams of 3

15/10 x cal ski erg

4 x strict hspu

7/5 x strict pull ups

(Aim is 10 rds each)

 

Optional Accessories 

1)

10-1 x box jumps (30,24 )

3 x bar muscle ups 

2)

5 x 10 pause bent laterals

With

5 x 30 standing calf raises

 

Tuesday

 

0:00 - 27:00

A)

Back squats 

Work to a 3 rep max back squat

And then

3 x 3 pause back squats @ 70%

With

5 x 8 half kneeling one arm k/bell press

 

34:00 - 40:00 

B)

3 rds

Every 2 min

15 x thrusters (96,65)

10 x t2b

 

43:00 - 49:00

3 rds

Every 2 min

10 x thrusters (115,75)

10 x t2b

 

51:00 - 57:00

3 rds

Every 2 min

5 x thrusters (135,85)

10 x t2b

 

Optional Accessories 

1)

1 x leg less rope climb / 2 x rope climbs

With

5 x 10 pause pistols

2)

5 x 10 one arm rows

With

5 x Max ghr 

 

Wed

 

A)

Gymnastics 

 

B)

30 min strong man

 

Thursday

0:00 - 20:00

A)

10 rds

Every 2 min

1 x full clean

1 x hang clean

1 x split jerk 

 

32:00 - 47:00

B)

2 rds

10 x power snatches (145,95)

12 x burpees over bar

2 rds

10 x power snatches (95,55)

12 x burpees over bar

 

52:00 - 

4 min amrap t2b

 

Optional Accessories 

1)

5 x 8/10 x dumbell shoulder press

With

5 x 15 ring leg curls 

2)

5 x 10 pause bent laterals

With

5 x 10 one legged dead lifts 

 

Friday

 

0:00 - 10:00

A)

10 min emom

Min 1 max strict hspu

Min 2 max strict pull ups

 

18:00 - 54:00

B)

Teams of 3

(36 min amrap)

1000/800 concept 2 bike

4/2 x muscle ups (6/5 x dips)

xxx16 x k/snatches (8 each arm)

40 x double unders 

 

Optional Accessories 

1)

5 x 8-15 dumbell bench rows

With

5 x 30 Russian land mine twists

2)

5 x 10-15 t-bar rows

With

5 x max L-sit

 

 

Saturday

 

 

0:00 - 40:00

A)

Linda

 

Optional Accessories 

1)

3 rds

1 min side plank each side

1 min plank

1 min rest

2)

5 x 10 seated supported internal rotations 

With

5 x 10-15 dumbell alternate curls

3)

5 x 10-15 dumbell curls/zotman curls 

With

5 x 15-25 banded press downs

 

Sunday

 

A)

Teams of 4

1000 x meters concept 2 bike

15/10 x cal ski erg

15/12 x cal row

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