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

Monday 7th -Sunday 13th May

Monday

 

10 rds each

12:00 - 48:00 

Partner 

Work / rest 

3/2 x muscle ups / 6 x dips 

6 x power snatches (135,95)

12 x cal row

(36 min cap)

 

Optional Accessories 

1)

5 x 10 barbell rows

With

30 x k/bell Russian twists

2)

5 x 10 one arm rows

With

5 x 1 min plank

 

 

Tuesday

 

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x full clean

1 x hang clean

 

18:00 - 43:00

B)

Back squats 

Work to a 5 rep max back squat

And then

3 x 5 pause back squats @ 70%

With

5 x 8/10 behind neck strict press

48:00 - 56:00

8 min amrap

6/4 x strict pull ups

8 x dumbell thrusters (22.5,15kg)

24 x double unders 

 

Accessories 

1)

5 x Max ghr 

With

5 x 10 pause bent laterals 

2)

5 x 15 ring leg curls

With

5 x 10 one legged dead lifts

And

3 x 20 band pull aparts

 

Wed 

 

A)

30 min gymnastics

 

B)

30 min Strongman

Thursday

 

0:00 - 28:00

A)

Pause Dead lifts 5 x 5

With

3 x 8 bench press

 

35:00 - 47:30

B)

5 rds

Every 2:30

10 x dead lifts (245165)

10 x box jumps (30,24) (step down)

5 x bar muscle ups 

 

50:00 - 57:00

C)

7 min amrap

As far as you can:

1,2,3..... strict reverse grip pull ups

25 x double unders

 

Optional Accessories 

1)

5 x 10 reverse grip barbell rows 

With

5 x 30 second side planks each side

2)

5 x 16 alternate pause k/bell rows

With

5 x 45 second hollow hold

 

 

Friday

 

0:00 - 15:00

Partner wod

A)

25 x t2b

30 x hang power clean and jerks (135,85)

25 x t2b

30 x hang power clean and jerks (155,95)

25 x t2b

30 x hang power clean and jerks (175,105)

25 x t2b

30 x hang power clean and jerks (195,115)

 

22:00 - 32:00

B)

10 min emom

3 x front squats 

 

35:00 - 45:00

C)

Death by front squats @ 185,115

-10 min cap

 

D)

48:00 - 53:00

8 min amrap

8 x strict press (95,65)

16 x Russian swings (24,16kg

 

Optional Accessories 

1)

Pause Pistols 5 x 12

With

5 x 10 pause bent laterals

2)

5 x 15 ring leg curls

With

5 x 10-15 dumbell curls 

 

 

Sat

 

0:00 - 18:00

A)

6 rds

Every 3 min

10 x over head squats (135,95)

8/6 x strict pull ups 

50 x double unders

 

28:00 - 

B)

Partner wod

Work/rest 

5 rds each 

15 x power snatches (75,45)

15/12 x cal row 

 

C)

Partner wod

120/80 x bar dips

 

Optional 

1)

5 x 30 seconds weighted side plank each side

With

5 x 10 seated supported shoulder internal rotations 

2)

5 x 1 leg less rope climb / 2 rope climbs 

With

5 x 10-15 dumbell lying tricep extensions 

 

Sunday

 

A)

5 rds

400 x run

30 x walking lunges 

15 x toes to ring 

30 x anchored sit ups

 

5-7 min break 

 

Team of 3 wod

B)

5 rds each

20/15 x cal ski erg

500 meters bike concept 2

 

C)

5-8 x 10-15 dumbell curls

With

30 x Russian twists 

 

 

Sat 5th May

A)

For time:

0:00 - 10:00

21,15,9

OHS (115,75)

C2b/pull ups

 

12:00 - 22:00

B)

For time:

10-1

Dumbell thrusters (22.5,15kg)

Box jump overs

 

24:00 - 34:00

C)

For time:

30,20,10 - cal row

21,15,9 - Dumbell hang power cleans (22.5,15kg)

 

36:00 - 46:00

10 min emom

Min 1 - 10 x pause double dumbell rows 

Min 2 - 30 x k/bell Russian twists 

 

Optional accessories 

1)

5 x max ghr

With

5 x 10-15 dumbell tricep extensions 

2)

5 x 10 ring or ab wheel roll outs

With

5 x 10-15 dumbell curls 

Friday 4th May

A)

0:00 - 20:00

Partner wod 

Work/rest

-Partner 1 does 15 and 9, then partner two does it and so on till finished the 9 and 5’s also.

15 x c & j (135,85)

9/6 x muscle ups/ 15 x pull ups 

12 x c & j (155,95)

7/4 x muscle ups / 12 x pull ups 

9 x c & j (175,105)

5/2 x muscle ups / 9 x pull ups

 

25:00 - 

B)

Partner work / rest

5 rds each

6 x front squats (185,115) (may use racks)

12 x t2b

36 x double unders 

-t2b 

 

Optional Accessories 

1)

5 rds

300 x row

30 x back extensions 

1 min rest

2)

5 x 10 pause bent laterals

With

5 x 10 seated shoulder supported internal rotations 

Thursday 3rd May

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 - 55:00

B)

5 rds

30 x k/bell snatches (change every 5)

10 x dips

10/7 x reverse grip strict pull ups

 

Optional accessories 

1)

5 x 5-10 barbell rows

With

5 x 30 seconds side plank

2)

5 x 6 super slow reverse grip ring rows

With

5 x 1 min plank

Tuesday 1st May

0:00 - 20:00

A)

Back squats 

Work to a 3 rep max back squat

And then

3 x 3 pause back squats @ 70%

 

B)

27:00 - 37:00

For time:

1 x k row

50 x thrusters (45)

30 x pull ups

 

37:00 - 47:00

For time:

750 x row

35 x thrusters (95,65)

20 x strict pull ups 

 

47:00 - 57:00

For time:

500 x row

20 x thrusters (135,95)

10 x bar muscle ups

 

Optional accessories 

1)

5 x 8/10 x Dumbell shoulder press

With

5 x max ghr

2)

5 x 8/10 x press behind neck

With

5 x 10 pause bent laterals

Monday 30th April

A)

0:00 - 15:00

10 rds

Every 90 seconds 

3 x snatch balance  

 

B)

23:00 - 33:00

Isabel @ 135,95 & full snatches 

 

33:00 - 41:00

C)

8 min amrap

5 x strict hspu 

10 x box jumps (30,24)

 

D)

46:00 - 56:00

100 x wall balls

-10 x k2e every time you stop

 

Optional Accessories 

1)

5 x 3/2 x strict muscle ups

With

5 x 15 ring leg curls

2)

5 x 10 reverse barbell rows

With

5 x 30 standing calf raises

Monday 23rd April - Sunday29th

Monday

 

 

0:00 - 15:00

A)

Every 90 seconds 

2 x snatch balance + 1 overhead squat

 

25:00 - 

“Holly Trinity”

B)

12,9,6

Power snatch (135,95)

OHS (135,95)

Thrusters (135,95)

 

C)

5 x 6-10 seated Arnold dumbell press

With

5 x 5 super slow pull ups down and up (super slow)

 

Optional Accessories 

1)

5 x 10 barbell rows

With

5 x 30 back extensions 

2)

5 x 10 reverse ring rows

With

5 x 1 min plank

 

Tuesday

 

 

0:00 - 28:00

A)

Back squats 

Work to a 5 rep max back squat

And then

3 x 5 pause back squats @ 70%

With 

5-8 x Max strict hspu 

 

34:00 - 55:00

B)

3 rds

25 x back squats (165,105)

10 meter h/walk / 30 seconds h/hold

5 x rope climbs

10 meter h/walk / 30 seconds h/hold

 

 

Optional Accessories 

1)

5 x 5 muscle ups

With

5 x Max ghr

2)

5 x 10 pause bent laterals

With

5 x 10 seated dumbell internal rotations 

 

Wed

 

A)

30 min gymnastics

 

B)

30 min strong man 

 

 

Thursday 

 

 

0:00 - 30:00

A)

Pause Dead lifts 5 x 5

With

3 x 8 bench press

 

35:00 - 51:00

B)

7 rds

Every 3 min 

4 x bar muscle ups / 6 x strict reverse grip pull 

8 x bar dips 

12 x box jumps (30,24)

 

Optional Accessories 

1)

5 x 12 k/bell or dumbell renegade rows

With

3 x 1 min side plank

2)

5 x 8-12 dumbell bench rows

With

3 x 1 min plank

 

Friday 

 

0:00 - 20:00

A)

10 rds

Every 2 min

2 x hang cleans + 2 squats

 

27:00 - 42:00

B)

5 rds

7 x hang cleans (135,95)

11 x burpees 

 

45:00 - 55:00

C)

5 rds

Every 2 min

9 x thrusters (95,65)

8/6 x strict pull ups

 

Optional Accessories 

1)

10 rds

Every 2 min

3 x split jerks 

+

6 x super slow reverse grip ring rows

2)

5 x Max ghr

With

5 x 10 pause bent laterals 

 

Saturday

0 - 15:00

A)

10 rds

Every 90 seconds 

1 x power snatch

1 x full snatch

1 x snatch balance 

1 x overhead squat 

 

22:00 - 42:00

B)

20 min amrap

50 x wall balls

100 x double unders

15 meter h/walk (1 min h/hold)

100 x double unders

50 x cal row

100 x double unders

15 meter h/walk (1 min h/hold)

100 x double unders 

 

49:00 - 54:00

C)

For time:

50 x t2b

(6 min cap)

 

Optional Accessories 

1)

5 x 1 leg less rope climb

With

5 x 10 one legged k/bell dead lifts

2)

5 x 20 band pull aparts

With

5 x 30 standing calf raises

 

Sunday

 

A)

10 rds

200 run

10 x step ups each leg

10 x box jumps (step down)

 

5 min rest

 

B)

5 rds

16 x controlled renegade rows each arm

15/10 x cal ski erg

1 min side plank each side

-if you need to weight for ski erg, that’s fine, just go harder.

 

C)

5 rds

20 seconds hollow hold

10 seconds rest

20 seconds plank

10 seconds rest

Saturday 21st April

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x full clean + 3 x front squats 

 

22:00 - 

Work/rest with partner 

(Do set of thrusters and pull ups and then your partner goes)

B)

30 x thrusters (65,45)

10/7 x strict pull ups

25 x thrusters (95,65)

10/7 x strict pull ups

20 x thrusters (115,75)

10/7 x strict pull ups

15 x thrusters (135,95)

10/7 x strict pull ups

10 x thrusters (155,100)

10/7 x strict pull ups

5 x thrusters (165,105)

10/7 x strict pull ups

 

Optional accessories 

1)

5 x 10 reverse grip barbell rows 

With

5 x 6 front rack k/bell lunges on to a plate

2)

5 x 10 double dumbell rows (one at a time) just ask me

With

5 x 10/7 x dips

Friday 20th April

0:00 - 10:00

A)

10 min emom

10 x overhead squats (95,65)

5 x burpees over bar

 

7 min rest

 

17:00 - 27:00

B)

10 min emom

8 x t2b

8 x box jump 

 

7 min rest

 

34:00 - 44:00

C)

10 min emom

7 x power snatches (75,55)

21 x double unders 

 

Accessories 

1)

5 rds

10 x ring roll outs

With

30 x back extensions 

2)

5 x 10-15 dumbell curls

With

5 x 24 side sit ups

Thursday 19th April

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 - 55:00

B)

20 min amrap

7 x dead lifts (245,155)

7 x strict hspu

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

 

Optional Accessories 

1)

3 rds

20 side plank dips each side

1 min plank

1 min rest

2)

5 x 10 one arm rows each side

With

5 x 30 standing calf raises