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