Saturday 19th August

Sat

 

0:00 - 22:00

A)

Back squats 5 x 4 pause squats @ 65%

With

Strict hspu (max set every set)

 

30:00 - 55:00

2011 Regional Wod

B)

100 x pull ups (scale to 50 if needed)

100 x k/swings (24,16kg)

100 x double unders

100 x overhead squats (95,65)

 

Accessories

1)

5 x 12/8 dips

And

5 x 5-15 ghr

2)

5 x 10 reverse grip barbell rows

And

30 second side plank each side

 

Friday 18th August

Friday

 

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x dead lift (clean grip)

1 x hang clean

1 x front squats

 

24:00 - 40:00

B)

4 rds

Every 4 min

15 x power snatches (75,55)

25 x wall balls (20,14)

 

45:00 - 55:00

C)

10 min amrap

20 x strict press (75,55)

2 x rope climbs / 1 x leg less rope climb

20/15 x cal row

 

Optional accessories

1)

5 x 10 double k/bell front rack lunges

With

5 x 10 double k/bell rows

2)

5 x 10 pause pistols

With

5 x 10 bent lateral complex

 

 

Thursday 17th August

Thursday

 

0:00 - 27:00

A)

Dead lifts 5 x 5 @ 70% + 20kg

With

Bench press 5 x max @ 70%

 

37:00 - 

B)

5 rds

10 x dumbell power snatches (22.5,15kg)

10 x burpee box jump overs (24,20)

10 x t2b

 

5 min rest

 

5 x 10-8 strict reverse grip pull ups

1 min plank during rest

 

Accessories

1)

5-1 bar muscle ups

500-100 row

2)

5 x 20 band pull aparts

5 x 30 second side plank

 

Mon 14th August

Monday

 

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x power snatch

1 x full snatch

1 x hang snatch

1 x snatch balance

 

20:00 - 35:00

B)

10 rds

Every 90 seconds

1 x power clean

1 x hang clean

1 x split jerk/push jerks

 

42:00 - 

C)

Jeremy

21,15,9

OHS (95,65)

Burpees

 

Optional accessories

1)

5 x 6/4 muscle ups

With

5 x 10-15 weighted back extenstions

2)

5 x 10 barbell rows

With

5 x 8 strict t2b

 

Mon 7th August - Sat 12th August

Monday

 

0:00 - 10:00

A)

10 min emom

3 x muscle snatch

 

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

C)

For time:

10-1

OHS

C2b/pull ups

30 double unders

(15 min cap)

 

Accessories

1)

10 rds

Every 90 seconds

2 x split jerks

2)

5 rds (not for time)

5 x max strict hspu

5 x 10 one arm rows

5 x 10-15 weighted back extenstions

 

Tuesday

 

Start class @ 0:04 past the hour

 

0:00 - 23:00

A)

Back squats 5 x 4 @ 70%

With

Strict press 5 x max strict press @ 70%

 

33:00 - 41:00

B)

8 min amrap

3,6,9,12...

Power clean and jerks (135,95)

T2b

 

48:00 - 56:00

C)

For time:

50 x wall balls

40 x box jumps

30 x burpees

(8 min cap)

 

Accessories

1)

5 x 5/3 muscle ups

With

5 x 5-15 ghr

2)

5 x 10 barbell rows

With

5 x 10 bent lateral complex

 

Wed

 

A)

30 min gymnastics

 

B)

Partner wod

10 rds each

Prowler one length and swap

(Male x 2 20kg, female x 1 10kg)

 

C)

Partner wod

10 rds each

Farmers carry 1 length

Male 35kg each corner

Girls 22.5kg dumbells

 

D)

Back yoke carry

10 rds each (15 meters)

You decide weight

 

Thursday

 

0:00-28:00

A)

Dead lifts 3 x 3 @ 75% + 10kg

With

Bench press 5 x max reps @ 90%

 

35:00 - 43:00

B)

8 min amrap

3,6,9,12,...

pull ups

Bar facing burpees

 

46:00 - 56:00

C)

For time:

500-100 row

50-10 double unders

(10 min cap)

 

Accessories

1)

5 x 1 leg less rope climbs/ 2 x rope climb

With

5 x 30 second side plank

2)

5 x 10 one arm rows

With

5 x 1 min plank

 

 

Friday

 

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x power clean

1 x full clean

1 x hang clean

1 x front squat

 

22:00 - 32:00

B)

For time:

45 x bbt (95,65)

45 x cal row

(10 min cap)

 

39:00 - 51:00

C)

3 rds

For time:

21 x wall balls (20,14)

21 x box jumps step down (24,20)

 

Accessories

1)

5 x 5 bar muscle ups

With

5 x 5-15 ghr

2)

5 x 10 reverse grip barbell rows

With

5 x 8 strict t2b

 

Saturday

 

A)

Back squats 5 x 3 pause squats @ 65%

With

Barbell z-press 5 x 5-8

 

B)

10-1

Strict reverse grip pull ups

Dips

200 meter run

 

Optional accessories

1)

10 min emom

1 x full snatch

1 x hang snatch

2)

5 x 10-15 weighted back extenstions

With

5 x 8-12 dumbell bench rows

 

Friday 4th August

Friday

 

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x full clean

1 x hang clean

1 x split jerk / push jerk  

 

22:00 - 32:00

B)

10 min amrap

5 x power cleans (155,105)

10 x c2b/pull ups

-2010 Sectionals

 

41:00 - 55:00

For time:

1 k row

20/15 x m/ups

1 k row

 

Optional accessories

5 x 10 one arm rows

5 x 5-15 ghr

5 x 20 band pull aparts

5 x 30 bent knee anchored side sit ups

Thursday 3rd Aug

Thursday

 

0:00 - 30:00

A)

Dead lifts 5 x 5 @ 70% + 15kg

With

Bench Press 5 x max reps @ 80%

 

37:00 - 44:00

B)

7 min amrap

Max reps

3,6,9,12...

Dead lifts (225,155)

Bar facing burpees

 

4 min rest

 

7 min amrap

C)

7/5 x bar muscle ups / 7/5 x strict pull ups

21 x cal row

 

Accessories

5 x 10 strict reverse grip pull ups

5 x 45 second hollow hold

5 x 5-10 reverse grip barbell rows

5 x 1 min plank

 

Tuesday 1st Aug

Tuesday

 

0:00 - 27:00

A)

Pause back squats 5 x 5 @ 65% + 10kg

With

Strict press

5 x 40%

5 x 50%

5 x 60%

5 x 70%

5 x 80%

5 x 90%

3 x 95%

Max @ 100%

-try for a new max

 

34:00 - 55:00

B)

100 x wall balls

75 x pull ups

50 x burpees

 

Accessories

5 x 10 one arm rows

5 x 5-15 ghr

3 x 10 bent lateral complex

3 rds

45 second side plank (each side)

60 second plank

(90 second rest)

Monday 31st July

0:00 - 22:00

A)

11 rds

Every 2 min

1 x power snatch

1 x full snatch

1 x hang snatch

1 x snatch balance

 

-record both B @ C on the board

29:00 - 39:00

B)

10-1 x OHS (95,65)

30 x double unders

(10 min cap)

 

44:00 - 50:00

C)

For time or max reps

60 x t2b

 

Optional accessories

5 x 5-10 strict hspu

5 x 10 single leg calf raises

5 x 10 strict reverse grip pull ups

5 x 20 single leg calf raises

Saturday 28th July 2017

Saturday

 

 

0:00 - 25:00

A)

Back squats

20 x(255,150)

12 x (280,165)

6 x(310,185)

2 x(345,195)

With

5 x 8/10 dumbell z-press

 

32:00 - 56:00

B)

6 rds

Every 2 min

20 x wall balls

10x strict pull ups

Straight into

6 rds

Every 2 min

50 x double unders

12 x burpees

 

Optional accessories

5 x 5 bar muscle ups

5 x 10 one arm rows

5 x 5-15 ghr

5 x 20 single calf raises

Friday 27th July 2017

Friday

 

0:00 - 20:00

A)

10 rds

Every 2 min

1 x full clean

1 x cluster

1 x split jerk

 

28:00 - 48:00

50 x clean and jerks (115,75)

50 x t2b

50 x cal row

 

5 min rest

 

5 min emom

4/3 x muscle ups / 6/5 x strict pull ups

 

Accessories

5 x 5-10 reverse grip barbell rows

3 x 10 Y-T-W

5 x 30 back extenstions

5 x 10-15 dumbell curls

Thu 27TH July 2017

Thursday

 

0:00 - 27:00

A)

Dead lifts 3 x 3 @ 75% + 5kg

With

Bench press 5 x max reps @ 70%

 

35:00 - 60:00

B1)

5 min:

3 rds

12 x dead lifts (225,155)

12 x bar facing burpees

Max cal bike

 

5 min rest

 

B2)

5 min:

3 rds

9 x dead lifts (275,185)

9 x bar facing burpees

Max cal bike

 

5 min rest

 

B3)

5 min:

3 rds

6 x dead lifts (315,205)

6 x bar facing burpees

Max cal bike

 

Accessories

5 x 10 reverse grip strict pull ups

5 x 10 one arm row

3 rds

45 second hollow hold

60 second plank

90 second rest

 

Tuesday

Tuesday

 

0:00 - 24:00

A)

Back squats 5 x 5 @ 65% + 5kg

With

Strict press 5 x max @ 90%

 

B1)

0:00 - 5:00

21,15,9

Thrusters (75,55)

Pull ups

Max cal row remainder time

5:00 - 10:00 rest

B2)

10:00 - 15:00

15,12,9

Thrusters (95,65)

Pull ups

Max cal row remainder time

15:00 - 20:00 rest

B3)

20:00 - 25:00

12,9,6

Thrusters (115,75)

Pull ups

Max cal row remainder time

 

Accessories

5 x 8-12 dips

5 x 10 barbell row

5 x 5-15 ghr

5 x 10 bent lateral complex

Monday

Monday

 

A)

0:00 - 22:00

A)

11 rds

Every 2 min

1 x power snatch

1 x full snatch

1 x hang snatch

1 x snatch balance

 

30:00 - 55:00

B)

For time:

200 x double unders

100 x dumbell full snatches (22.5,15kg)

200 x double unders

(25 min cap)

 

Accessories

5 x 10-5 hspu

5 x 10 ring rows

5 x 10-15 glute bridges

5 x 1 min plank

 

 

Mon 17th July - Sunday 23RD

Monday

 

A)

0:00 - 16:30

12 rds

Every 90 seconds

1 x snatch pull

1 x power snatch

1 x snatch pull

1 x full snatch

-t@g between snatch pull and power snatch, then drop. And then:

-t@g between snatch pull and full snatch, then drop. 

 

25:00 - 45:00

B)

4 rds

For time:

20 x K/bell snatches (24,16kg) 

16 x over head squats (95,65)

12 x t2b

-alternate hands every 5 reps on the snatches

 

@ 45:00 - 48:00

C)

3 min max lateral burpees

 

Accessories

A)

10 rds

Every 90 seconds

2 x split jerks

B)

5 rds

1 x leg less rope climb / 2 rope climbs

10-15 x weighted back extenstions

 

Tuesday

 

Start class @ 0:04 past the hour

 

0:00 - 25:00

A)

Back squats 5 x 5 pause squats @ 65%

With

Strict press 5 x max reps @ 80%

 

32:00 - 52:00

B)

10 rds

Every 2 min

6 x clusters (145,95)

8/6 x strict pull-ups

 

Optional accessories

1)

For time:

5-1 muscle ups / dips 15-3 or 10-2

50-10 double unders

2)

5 x 10 on arm row

5 x 5-15 ghr

 

 

Wed

 

A)

30 min gymnastics

 

B)

Work up to a 15 meter max overhead yoke carry.

With

farmers carry, varying different objects each rd.

-dumbells

-finger tip plate carries

-with farmer carry handles, one arm a side farmers carry

C)

3 rds

Sled pulls (there and back)

With

Extra farmers carries or when finished them sandbag or medball carries

 

Optionals extra

 

3 rds

45 second side plank each side

60 second plank

60 second rest

Friday

 

0:00 - 20:00

A)

10-1

Hang cleans (155,105)

Strict hspu

 

28:00 - 36:00

B)

8 min amrap

3,6,9,12 and so on

Thrusters (95,65)

Bar facing burpees

 

43:00 - 

C)

5 x 10 reverse grip barbell rows (pause at top)

5 x 10 good mornings

 

Accessories

5 x 10 strict reverse grip pull ups

5 x 10 one arm rows

5 x 8 pistols each leg

5 x 20 single leg calf raises

 

Sat

 

 

0:00 - 25:00

A)

Back squats

20 x(245,145)

12 x (270,160)

6 x(300,180)

2 x(335,190)

With

5 x 8 strict t2b/leg raises

 

32:00 - 44:00

B)

For time or reps:

60 x wall balls

40 x c2b/pull ups

20 x power cleans (135,95)

(12 min cap)

 

49:00 - 56:00

For time or reps:

30 x wall balls

20 x c2b/pull ups

10 x power cleans

(6 min cap)

 

Accessories

5 x 5 bar muscle ups

5 x 5-15 ghr

5 x 12 ghd sit ups

5 x 10-15 dumbell curls

 

Sunday

 

A)

3rds

1600 run

20 x side knee raises

400 x row

30 x straight leg sit ups (no arms)

20 x cal bike

30 x Russian Twists

 

If time:

B)

5 x 8 dumbell renegade rows each arm

5 x 15 glute bridges