Tuesday 19th September

0:00 - 23:00

A)

Work to a heavy single back squats for the day (record this we will be using this number for the next few week for the back squat emom below.)

With

3 x 8/10 dumbell shoulder press

 

26:00 - 33:00

B)

Emom x 7

5 x back squats @ 60%

 

40:00

C)

150 wall balls

every time you stop strict pull ups

Adv 8, inter 6, beginners 4

-should be a number you can mostly do unbroken, don't change the number you start with.

-use a weight you can use with a solid squat position

(17 min cap)

 

Optional Accessories

1)

5 x 6/3 muscle ups

With

5 x Max ghr

2)

5 x 10 one arm rows

With

5 x 10 bent lateral complex

 

Thursday 14th September

0:00 - 28:00

A)

Dead lifts 5 x 5 @ 70% + 30kg

With

Bench press 3 x 8 @ 70% + 15/12.5kg

-if you got all 8's last time, go 2.5-5kg heavier this time. If you don't get all 8's this time, that's ok that's your new aim till you do.

 

35:00 - 

B)

1 k row

 

5 rds

12 x dips

3/2 x rope climbs

 

1 k row

 

Optional accessories

1)

5 x 10 reverse grip barbell rows

With

5 x 30 second side plank each side

2)

5 x 20 band pull aparts

With

5 x 60 second plank

Tuesday 12th Spetember

0:00 - 22:00

A)

Back squats 5 x 6 @ 70% + 5kg

With

Seated dumbell shoulder press 5 x 8/10 (no back support)

-if you get all 8's males or all 10's females go heavier next time. Continue with a weight until you reach 5 x 8/10. When you go heavier, don't stress if you don't hit those numbers, that is now your new aim. 

 

29:00 - 49:00

B1)

4 min amrap

21 x thrusters (96,65)

21 x t2b

Max wall balls remaining time:

 

4 min rest

 

 B2)

4 min amrap

15 x thrusters (115,75)

15 x t2b

Max k/bell swings (24,16kg) remaining time:

 

4 min rest

 

B3)

4 min amrap

9 x thrusters (135,95)

9 x t2b

Max wall balls balls remaining time:

 

-record each score separately

 

Accessories

1)

5 x 12 one arm over head dumbell lunges (change arms after 6 reps)

With

5 x 6 muscle ups

2)

5 x 10 one arm rows

With

5 x 5-15 ghr

 

Monday 11th September

 

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x power snatch

1 x full snatch

1 x snatch balance

 

22:00 - 37:00

B)

10 rds

Every 90 seconds

1 x full clean

1 x hang clean

2 x split jerks

 

44:00 - 55:00

C)

2014 Schwartz Challenge

"No room for Error"

3 rds

20 x c2b/pull ups

100 x double unders - 300 skips

-don't do c2b unless you can get at least 15 unbroken.

-if your max double under is 30 or less, scale back to 60 double unders.

 

Accessories

1)

Alternate Pistols 5 x 14

With

5 x max strict hspu

2)

5 x 10 barbell rows

With

5 x 25 back extensions

Thursday 31st August

Thursday

 

0:00 - 27:00

A)

Dead lifts 5 x 5 @ 70% + 25kg

With

Bench press 3 x 8 @ 70% + 5kg

 

34:00 - 

B)

5 rds

12 x dips

10/8 x strict pull ups

50 x double unders

 

3 min rest

 

5 rds

10 x one arm rows

60 second planks

 

Optional accessories

1)

5 x 1 leg less rope climb/ rope climb

With

5 x 30 second side plank each side

2)

5 x 10-15 dumbell curls

Tuesday 29th August

Tuesday

 

0:00 - 24:00

A)

Back squats 5 x 4 @ 70% + 5kg

&

Dumbell seated press (5 x 8/10) (no back support)

 

31:00 - 41:00

B)

2015 Schwartz Challenge event 5

"Fast and Furious 15"

21,15,9

Thrusters (95,65)

OHS (95,65)

(5 min time cap @ event)

(10 min cap today)

 

45:00 - 57:00

C)

For time.

10 x muscle ups /(25/20 dips)

5 x leg less rope climbs / 10 rope climbs

10 x muscle ups/ (25/20 dips)

 

Optional accessories

1)

5 x 10 slow ring rows

With

5 x 5-15 ghr

2)

5 x 16 k/bell renegade rows

With

5 x 8 strict t2b / 10 leg raises

 

Monday 28th Aug

Monday

 

A)

0:00 - 15:00

10 rds

Every 90 seconds

1 x full snatch

1 x full snatch 2 inches from floor

1 x hang snatch

 

B)

22:00 - 37:00

1 x power clean

1 x full clean

2 x split jerks

 

43:00 - 52:00

10,20,30

Burpee box jump overs (24,20)

K/swings (24,16kg)

(9 min cap)

 

Optional accessories

1)

5 x 10 strict pull ups

With

5 x 10-15 weighted back extensions

2)

5 x 5-10 strict hspu

With

5 x 10 barbell rows

 

Monday 21st Aug- Sunday 27th Aug

Monday

 

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x full snatch

1 x full snatch 2 inches from floor

1 x hang snatch

 

22:00 - 37:00

B)

10 rds

Every 90 seconds

1 x power clean

1 x hang clean

1 x split jerk/push jerks

 

43:00 - 50:00

C)

7 min amrap

7 x power cleans (115,75)

7 x thrusters (115,75)

 

Optional Accessories

1)

5 x 5-10 Strict hspu

With

5 x 10 barbell rows

2)

5 x 10 bent lateral complex

With

5 x 10-15 weighted back extenstions

 

 

 

Tuesday

 

0:00 - 23:00

A)

Back squats 5 x 6 @ 70%

With

Strict press 5 x max reps @ 90%

 

B)

For time: (including rest time)

50,40,30,20,10 - wall balls

25,20,15,10,5 - c2b

1 min rest between each rd

 

5 min rest

 

C)

For time:

50 x burpee box jumps

 

Optional accessories

1)

 5 x 5/3 Muscle ups

With

5 x 5-15 ghr

2)

5 x 10 reverse grip barbell rows

With

5 x 20 band pull aparts

 

Wed

 

A)

30 min gymnastics

 

B)

Work to a 15 meter max over head yoke carry

With

Farmers carry in between sets

 

C)

2 rds

Rope pulls

With

Harness races

 

Optional

D)

2 rds

Med ball carries

With

Sled pull races

 

Thursday

 

0:00 - 27:00

A)

Dead lifts 3 x 3 @ 75% + 15kg

With

Bench press 3 x 8 @ 70%

 

34:00 - 

B)

"Diane"

Strict

 

5 min rest

 

5 rds

12 x bar dips

50 x double unders

 

Optional accessories

1)

5 x 1 leg less rope climbs / rope climb

With

5 x 30 second side planks

2)

5 x 10 one arm rows

With

5 x 60 second plank

 

 

Friday

 

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x full clean

1 x hang clean

1 x front squat

 

23:00 - 36:00

B)

13 min amrap

30 x snatches (95,65)

15 x t2b

20 x snatches (115,75)

15 x t2b

10 x snatches (135,95)

15 x t2b

Max snatches (155,105)

-any snatch is fine

 

43:00 - 53:00

10 min amrap

1,2,3,4,5,6....

Bar muscle ups

Row x 15 cal

 

Optional accessories

5 x 10 Y-T-W

5 x 10-12 one legged dead lifts

5 x 10-15 dumbell curls

5 x 15-20 single leg calf raises

 

Sat

 

Start class @ 0:03 past the hour

 

0:00 - 20:00

A)

Back squats 5 x 5 pause squats @ 65%

With

5 x 8-10 double k/bell strict press

 

27:00 - 57:00

B)

"Chelsea"

30 min emom

5 x pull ups

10 x push ups

15 x squats

 

Optional accessories

1)

5 x 10 one arm rows

With

5 x 5-15 ghr

2)

5 x 10 slow ring rows

With

5 x 15-25 banded pressdowns

 

Sunday

 

A)

7 rds

20 x box jumps (step downs)

20 x Russian swings (24,16kg)

20-15 x cal row

2 x rope climbs (12 x ring rows)

 

5 min rest (from when you finish)

 

B)

5 rds

20/15 x cal bike

20 x knee raises

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