0:00 - 20:00
A)
Bench press 3 x 8
With
5-8 x 5-8 weighted strict pull ups
27:00 -
B)
4 rds
For time
Farmers carry 100 meters (22.5,15kg)
12/10 x strict hspu
15/12 x t2b
(20 min cap)
C
7 rds
3 x bar muscle ups / 7 x ring rows
30 x double unders
Accessories
1)
5 x 10 one arm rows
With
5 x 15/10 dips
2)
5 x 20 single leg calf raises
With
5 x 20 lying band pull aparts
A)
30 min gymnastics
B)
15 meter max overhead yoke carry
With
15 meter max farmer carry
C)
2 rds of rope pulls
With
2 rds of 70 meter dead ball carries
D)
2 rds of harness races
0:00 - 7:00
A)
Emom x 7
5 x back squats
-choose between 2.5-5kg heavier then last week.
17:00 - 43:00
B1)
0:00 - 6:00
21,15,9
OHS (95,65)
C2b/pull ups
-remaining time max burpees over bar
B2)
10:00 - 16:00
15,12,9
OHS (115,75)
C2b/pull ups
-remaining time max burpees over bar
B3)
20:00 - 26:00
9,7,5
OHS (135,85)
C2b/pull ups
-remaining time max burpees over bar
Accessories
1)
5 x 3/2 strict muscle ups
With
5 x 6-10 barbell rows
2)
5 x Max ghr
With
5 x 10 bent lateral complex
Sunday
A)
3 rds
800 x run
30 x Russian swings
3 x rope climbs
6 min rest
B)
3 rds
500 x row
30 x anchored side sit ups
10 x strict t2b/leg raises
4 min rest
C)
10-1
ball slams
Box jumps (step down)
A)
10 min emom
Min 1 - 12 x burpees
Min 2 - 8 x strict t2b / 10 x leg raises
B)
17:00 - 32:00
B)
10 rds
Every 90 seconds
1 x snatch pull
1 x power snatch
1 x hang snatch
1 x snatch balance
C)
39:00 - 54:00
15 min emom
1 x power clean
1 x hang clean
1 x split jerk
-work on efficiency and being smooth today rather then maxing out
Optional Accessories
1)
5 x max strict hspu
With
5 x 30 back extensions
2)
5 x 10 one arm rows
With
5 x 30 seconds side planks each side
Sat
0:00 - 25:00
A)
Front squats 5 x 5 @ 65% + 5kg
With
3 x 8/10 dumbell shoulder press
35:00 -
B)
For time:
10-1
Power clean and jerks (155,105)
C2b/pull ups
3 min rest
50-10 x double unders
10 x burpees
Optional accessories
1)
5 x 10 one arm rows
With
5 x Max ghr
2)
10 bent lateral complex
30 second side plank each side
60 second plank
1 min rest
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x hang snatch
1 x snatch 2inches from floor
1 x full snatch
22:00 - 32:00
B)
21,15,9
Dumbell thrusters (22.5,15kg)
K/swings (24,16kg)
40:00 - 50:00
C)
4,8,12,16,20.......
Wall balls
C2b/pull ups
Optional Accessories
1)
Pistols 5 x 8 each leg
With
5 x 30 back extensions
2)
Leg less rope climb 5 x 1/ 2 x rope climbs
With
5 x 15 - 25 banded leg curls
Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x hang snatch
1 x snatch 2inches from floor
1 x full snatch
22:00 - 32:00
B)
Open wod 11.4
10 min amrap
60 x bar facing burpees
30 x overhead squats (120,90)
10 x muscle ups
39:00 - 51:30
5 rds
Every 2:30 -
10 x barbell rows
10 x strict t2b/leg raises
30 x Russian twists
Accessories
1)
5 x 10 strict reverse grip c2b/pull ups
With
5 x 12 pistols
2)
5 x 10-15 dumbell curls
With
5 x 30 back extensions
Thursday
0:00 - 30:00
A)
Dead lifts
10 @ 40%
8 @ 50%
6 @ 55%
4 @ 62%
4 @ 70%
4 @ 77%
2 @ 84%
2 @ 90%
2 @ 95%
-go for a new max
With
Bench press 3 x 8
37:00
B)
10-1 - strict hspu
200 x row
Straight into
C)
5 rds
1 x leg less rope climb / 2 x rope climbs
50 x double unders
Optional accessories
1)
5 x 12 slow ring rows
With
5 x 20 lying band pull aparts
2)
4 rds
45 second hollow hold
45 second plank
1 min rest
Wed
A)
30 min gymnastics
B)
Find your 15 meter max overhead yoke carry
With
Find your max 30 meter farmers carry
C)
Partner wod
60 x dead ball to shoulder (alternating every rep with partner)
D)
Rope pull races
Tuesday
0:00 - 7:00
A)
Emom x 7
5 x back squats
17:00 - 35:00
B)
3 rds
30 x thrusters (95,65)
15 x t2b
30 x anchored side sit ups
(18 min cap)
40:00 -
C)
3-4 rds (not for time, but quality)
5-8 x strict press (105,75)
12 x alternate front rack lunges (105,75)
8-12 x barbell rows (105,75)
Accessories
1)
5 x 8-12 x dips
With
5 x 2 rope climbs
And
5 x 10 box jumps (36,30)
2)
5 x 10 bent lateral complex
Monday
0:00 - 10:00
A)
10 min
Every 2 min
10/8 x strict pull ups + 50 double unders
17:00 - 32:00
B)
10 rds
Every 90 seconds
1 x snatch pull
1 x power snatch
1 x hang snatch
1 x snatch balance
C)
39:00 - 54:00
15 min emom
1 x power clean
1 x hang clean
1 x split jerk
Optional accessories
1)
For time
5-1 - bar muscle ups
10,9,8,7,6 - hspu
2)
5 x 5-10 reverse grip barbell rows
With
5 x 10-20 ghd sit ups
0:00 - 25:00
A)
Front squats 5 x 3 @ 70% + 10kg
With
3 x 8/10 dumbell shoulder press
-make sure your trying to add weight or reps on your strict press
35:00 - 55:00
B)
1 rd DT (50 double unders between each rd)
115,75
125,85
135,95
145,100
155,105
165,110
175,115
185,120
195,125
(20 min as far as you can go)
Optional Accessories
1)
5 x 10 one arm rows
With
5 x 8 strict t2b/leg raises
2)
5 x 10 ring rows
With
5 x 10-15 dumbell curls
A)
6 rds
400 x run
8 x strict t2b / 10 x leg raises
30 x anchored side sit ups
5 min rest (personal rest)
B)
10-1
ball slams
Box jumps (step down)
1 x rope climb (7 x ring rows)
3 min rest
C)
1 k row for time:
0:00 - 12:00
A)
5 rds
5 x hang snatch (135,95)
10 x c2b/pull ups
(12 min cap)
19:00 - 31:00
B)
7 rds
7 x dumbell hang clean thrusters (15,10kg)
7 x burpees
(12 min cap)
38:00 - 50:00
C)
4 rds
12 x dumbell front rack lunges (22.5,15kg)
2 x rope climbs
A)
0:00 - 28:00
Dead lifts 3 x 3 @ 75% + 35kg
With
Bench press 3 x 8
-keep building bench from previous weeks reps or weight
-once you finish your rep work with the bench, if you have time work to a heavy 3.
-don't use this percentage on the dead lift if you are new or have missed sessions.
35:00
B)
4 rds
7/5 x bar muscle ups / strict pull ups
11 x ball slams (15,12kg)
14 x box jumps
3 min rest
Optional wod finisher
5 rds
15/10 x cal row
30 x double unders
Optional accessories
1)
5 x 5-8 weighted dips
With
5 x 10 one arm rows
2)
3 rds
10 x bent lateral complex
45 x second side plank each side
60 x second plank
Wed
A)
30 min gymnastics
B)
2 rds (races)
Sled pull 35 meters into sled push 35 meters (60,20kg)
With
2 rds rope pull races
-get them to rest in between attempt so as to keep the intensity high
C)
2 rds (races)
Sled push 35 meters high handles, sled push back 35 meters low handles (40,10kg)
With
2 rds
Dead ball carries 70 meters
D)
15 meter max overhead yoke carry
With
1 min planks in between attempts
0:00 - 7:00
A)
Emom x 7
5 x back squats
-choose between 2.5-5kg heavier then last week.
17:00 - 32:00
B)
3 rds
For time:
10 x f/squats (185,125)
20 x c2b / pull ups
50 x double unders
39:00 - 48:00
C)
(9 min time cap)
3 rds
20 x wall balls
20 x box jumps (24,20)
-max rope climbs in remaining time
Optional accessories
1)
5 x max muscle ups
With
5 x Max ghr
2)
5 x 6-12 barbell rows
With
5 x 20 single leg calf raises
0:00 - 10:00
A)
10-1
Burpees
T2b
(10 min cap)
17:00 - 32:00
B)
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
C)
39:00 - 55:00
8 min emom
1 x power clean
1 x hang clean
1 x split jerk
Straight into
8 min emom
1 x power clean + 1 split jerk
Optional accessories
1)
5 x max strict hspu
With
5 x 5-10 barbell rows
2)
5 x 30 back extensions
With
5 x 20 lying band pull aparts
Monday
0:00 - 10:00
A)
5 rds
Every 2 min
15 x t2b & 15 x box jumps
17:00 - 32:00
B)
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
C)
39:00 - 55:00
8 min emom
1 x power clean
1 x hang clean
1 x split jerk
Straight into
8 min emom
1 x power clean + 1 split jerk
Optional accessories
1)
5 x max strict hspu
With
5 x 10 good mornings
2)
5 x 5-10 one arm rows
With
5 x 20 lying band pull aparts
Tuesday
0:00 - 7:00
A)
Emom x 7
5 x back squats
19:00 - 29:00
B)
For time:
15,12,9
Power cleans (115,75)
Thrusters (115,75)
(10 min cap)
36:00 - 48:00
12 min amrap
5 x strict press (105,65)
5 x front rack lunges each side
8/6 x strict pull ups
Optional accessories
1)
5 x 3/2 x strict m/ups or 5/3 m/ups
With
5 x 6-10 barbell rows
2)
5 x 5-15 ghr
With
5 x 10 bent lateral complex
Wed
A)
30 min gymnastics
B)
15 meter max overhead yoke carry
With
30 meter max farmers carry
C)
5 rds each (40,10kg)
Sled push high handles 20 meters
Sled push low handles 20 meters
D)
2 rds
Rope pull races
Thursday
0:00 - 28:00
A)
Dead lifts 3 x 5 @ 70% + 40kg
With
Bench press 3 x 8
35:00 -
B)
2 rds
10/7 x bar muscle ups (15 x strict reverse grip pull ups)
100 x double unders
3 min rest
5 rds
10/7 x strict hspu
20/15 x cal row
Optional accessories
1)
5 x 8 weighted dips
With
5 x 6-10 Reverse grip barbell rows
2)
4 x 5-10 one arm rows
With
30 second side plank each side
And
60 second side plank
Friday
0:00 - 20:00
A)
0:00 - 15:00
10 rds
Every 90 seconds
1 x snatch pull
1 x full snatch
1 x hang snatch
1 x snatch balance
Straight into
15:00 - 20:00
1 x full snatch
27:00 - 42:00
B)
For time:
50 wall-ball shots
15 cleans, (135,95)
50 wall-ball shots
10 cleans, (185,115)
50 wall-ball shots
5 cleans, (225,125)
-any clean is ok
5 min rest
30/21 x muscle ups for time or 50/40 x dips
Optional accessories
1)
5 x 6-10 barbell rows
With
5 x 5-15 ghr
2)
5 x 1 leg less rope climb / 2 x rope climbs
With
5 x 20 band pull aparts
Sat
0:00 - 25:00
A)
Front squats 5 x 5 @ 65% + 5kg
With
3 x 8/10 dumbell shoulder press
32:00
B)
30,20,10
Push jerks
C2b/pull ups
Row cal
5 min rest
Optional second wod
30,20,10
Burpees over bar
Box jumps
Optional accessories
1)
5 x 5-10 one arm rows
With
5 x 30 back extensions
2)
5 x 8 strict t2b/10 x leg raises
With
5 x 10-15 dumbell curls
Sunday
A)
5 rds
400 x run
50 x double unders
3/2 x rope climbs / 10 x strict pull ups
5 min rest
B)
4 rds
400 x row
12 x ball slams
Lunges x length of gym
3 min rest
C)
3 rds
12 x ring rows
12 x knee raises
12 x v-ups