Friday 8th Decemeber

A)

0:00 - 15:00

-record time on board 

5 rds

For time:

3 x power snatches (135,95)

6 x OHS (135,95)

9 x c2b/pull ups

-the snatch weight should be a weight you could touch and go fresh or at least for the first set.

 

23:00 - 49:00

B)

5 rds

10 x strict hspu

2 x rope climbs

50 x double unders 

 

Optional accessories 

1)

5 x max muscle ups

With

5 x 10 one arm rows

2)

5 x 12 pistols

With

5 x 10 one legged dead lifts 

Thursday 7th December

 

 

0:00 - 28:00

A)

Dead lifts 5 x 5 @ 70% + 10kg

With

Bench press 3 x 8

-work up to a heavy 3 rep max bench after your 8's.

 

35:00 - 55:00

B1)

0:00 - 9:00

21,15,9

Dumbell power cleans (22.5,15kg)

Bar dips

B2)

10:00 - 20:00

3 rds

21 x wall balls

10 x c2b/pull ups

21 x cal row

 

Optional Accessories 

1)

5 x 10 bent lateral complex

2)

3 rds

45 seconds side plank each side

60 seconds plank

60 second rest

Tuesday 5th Dec

Tuesday

 

0:00 - 25:00

A)

Back squats 5 x 3 @ 75% + 5kg of your 3 rep max

With

5 x 5 strict press (continue from last weeks)

-if you get all 5's go heavier by 2.5kg next time

 

33:00 - 53:00

B)

20 min amrap

2 x power cleans (135,95)

2 x bar muscle ups / strict pull ups

200 x row

3 x power clean 

3 x bar muscle ups

300 x row 

4 x power cleans 

4 x bar muscle ups

400 x  row

And so on

 

Optional Accessories 

1)

5 x 10 strict pull ups

With

5 x Max ghr

2)

5 x 20 lying band pull aparts 

With

5 x 20 Landmine twists

Monday 4th Dec

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 - 42:00

B)

10 rds

Every 2 min

1 x power clean + push jerk +

1 x full clean + split jerk

 

49:00 - 55:00

C)

6 min amrap

21 x wall balls

12 x t2b

 

Optional accessories 

1)

5 x 10 strict hspu

With

5 x 10 barbell rows

2)

5 x 30 back extensions 

With

5 x 1 min plank

Monday 27th Nov - Sunday 3rd Dec

Monday

 

 

0:00 - 10:00

A)

-pick a weight where you can go all sets touch and go and unbroken with. 

10 min emom

3 x power snatches (135,95)

-same weight each time

 

2 min rest

 

12:00 - 20:00

2 x power snatches on the min

-go heavier each rd

 

27:00 - 42:00

B)

10 rds

Every 90 seconds 

1 x full clean

1 x hang clean

1 x split jerk

 

45:00 - 52:00

7 min amrap

20 x k/swings (24,16kg

20 x cal row 

 

Optional accessories 

1)

5 x 10 strict hspu

With

5 x 30 back extensions 

2)

3 rds

45 x second side plank each side

60 x second plank

60 seconds rest

 

 

Tuesday

 

 

A)

0:00 - 27:00

A)

Back squats 5 x 7 @ 70% + 5kg 3 rep Max 

With

5 x 5 strict press (continue from last weeks)

-if you get all 5's go heavier by 2.5kg next time

 

37:00 - 55:00 

B)

For time:

75 x burpee box jump overs (24,20)

even - 5 x c2b/pull ups

Odd - 3 x power snatches (95,65)

-start with c2b/pull ups

-scale c2b or pull up reps to a number you can go unbroken with.

 

1)

5 x 10 reverse grip barbell rows

With

5 x max ghr

2)

5 x 10 one arm rows

With

5 x 8 strict t2b/10 x leg raises 

 

Wed

 

A)

30 min gymnastics 

 

B)

15 meter max overhead yoke carry

With

30 meter max farmers carry

 

C)

2 rds harness races

With

Deadball / sandbag carries 

 

Thursday

 

A)

0:00 - 28:00

A)

5 x 8 deficit dead lifts

With

Bench press 3 x 8

5 x 8 dead lifts from the rack/mat 

 

35:00 - 

B)

3 rds

7 x muscle ups / 9/12 x dips

500 x row 

 

5 min rest

 

C)

10-1 x Barbell rows (115,75)

30 x double unders

 

Optional accessories 

1)

10 min emom

Min 1 - 21 K/swings (24,16kg)

Min 2 - rest

2)

45 second side plank each side

60 second plank

60 second rest

 

Friday

 

-8 min group warm up

 

0:00 - 15:00

A)

10 rds

Every 90 seconds 

3 x hang snatch 

 

24:00 - 44:00

B)

3 rds

For time:

40 x wall balls (20,14lbs)

20 x c2b/pull ups

10 x clean and jerks (135,95)

(20 min cap)

 

3 min rest

 

C)

150 double unders for time:

 

Optional Accessories 

1)

Bar muscle ups 5 x 5/4

With

Bent lateral complex 5 x 10

2)

5 x 30 back extensions 

With

5 x 20 band pull aparts

 

 

 

Saturday

 

-start class @ 0:04 past the hour

 

Front squats 

0:00 - 27:00

A)

Front squats 5 x 3 @ 70% + 20kg

With

3 x 8/10 dumbell shoulder press

 

36:00 - 56:00

B)

-explain that they need to move with speed to get ample rest.

10 rds

Every 2 min

7 x thrusters (95,65)

7 x burpees

7 x t2b

 

Optional Accessories 

A)

5 x 10 reverse grip barbell rows

With

5 x Max ghr

B)

5 x 10 one arm rows

With

5 x 20 single leg calf raises

 

Sunday

 

A)

5 rds

400 x run

Lung length of gym

25 x box jumps step down (24,20) 

25 x anchored sit ups

 

B)

3 rds

3 x rope climbs / 15 x ring row

50 x double unders

30 x back extensions 

 

2 rds

C)

500 x row

2 min plank

Friday 24th Nov 2017

0:00 - 10:00

A)

For time:

10 x snatches (95,65)

8 x snatches (115,75)

6 x snatches (135,95)

4 x snatches (145,100)

2 x snatches (155,105)

(10 min cap)

 

10:00 - 15:00

B)

@ the 10 min mark or as soon as you finish above, 5 min to work up to a heavy single snatch.

 

25:00 - 50:00 

C)

Total reps 

Tabata power cleans (95,65)

1 min rest

Tabata Thrusters (95,65)

1 min rest

Tabata C2b/pull ups 

1 min rest

Tabata burpees over bar

1 min 

Tabata rowing 

-record total reps on the board, maybe black board first and then board.

 

Optional accessories

1)

5 x 10 one arm rows 

With

5 x 30 back extensions

2)

Dumbell curls 5 x 10-15

With

3 x 10 Y-T-W

 

Thursday 23rd Nov 2017

0:00 - 28:00

A)

Dead lifts 5 x 5 @ 70% + 5kg

With

Bench press 3 x 8

-work up to a heavy 3 rep max bench after your 8's.

 

35:00 - 

B)

5 rds

For time:

10 x dead lifts (225,155)

20 x wall balls 

 

5 min rest 

 

C)

For time:

10-2 or 5-1 x bar muscle ups 

15 x box jumps step down (24,20) 

-if can't bar muscle up (strict reverse grip pull ups)

 

Optional accessories 

1)

5 x 1 leg less rope climbs 

With

5 x 10 lying bent laterals (on bench)

2)

3 rds

20 x band pull aparts

45 second side plank each side

60 second plank

 

Tuesday 21st Nov 2017

0:00 - 25:00

A)

Back squats 5 x 3 @ 75% of your 3 rep max

With

5 x 5 strict press (continue from last weeks)

-if you get all 5's go heavier by 2.5kg next time

 

35:00 - 49:00

B)

For time:

30,20  - OHS (105,70) 

15,10 - muscle ups / dips or double dips 

 

50:00 - 57:00

C)

7 min amrap

T2b x 6

Burpees x 7

Double unders x 20

 

Optional accessories

1)

5 x 6-10 barbell rows

With

5 x Max ghr

2)

5 x 10 one arm rows

With

5 x 8 weighted dips 

 

Monday 20th Nov 2017

:00 - 15:00

1)

10 rds

Every 90 seconds 

1 x power snatch

1 x power snatch 2 inches from floor

1 x hang power snatch

 

22:00 - 37:00

2)

10 rds

Every 90 seconds 

1 x full clean

1 x hang clean

1 x split jerks

 

45:00 - 53:00

3)

Open wod 14.5 

Complete as many rounds and reps as possible in 4 minutes of:
100,65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

-if 90 reps or 3 rds completed are under 4 min you can start your next rd before the 4 min mark.

-if 3 rds aren't completed in 4 min you then stop at 4 min.

-score equals total reps

 

Optional Accessories

1)

5 x 10 bent laterals

With

5 x 15-25 banded leg curls

2)

5 x 20 band pull aparts

With

5 x 10-20 second l-sit

Thursday 16th Nov 2017

Thursday

 

0:00 - 28:00

A)

5 x 8 deficit dead lifts

With

Bench press 3 x 8

 

35:00 - 50:00

B)

15,10,5 x bar muscle ups

50,35,20 x box jumps step down (24,20)

 

53:00 - 58:00

 

C)

5 min amrap

5 x hspu

5 x strict pull ups 

 

Optional Accessories 

1)

5 x 10 one arm rows

With

5 x 30 second side plank in between

2)

5 x 6-12 dumbell bench rows

With

5 x 60 second planks