Tuesday 17th April

Tuesday

 

 

0:00 - 

A)

Power clean and jerks 10-1 @ (135,95)

In between each Rd  and finish with a Rd of below.

1 x rope climb 

9/7 x dips 

18 x lunges 

 

7 min rest

 

B)

5 rds

50 x double unders

Strict t2b x 8 / strict leg raises x 10

 

5 min rest

 

C)

5 x 10 one arm rows

With

5 x 10-15 dumbell lying tricep extensions 

 

Optional accessories 

5 x 20 band pull aparts

With

5 x 35 back extensions 

Monday 16th April

0:00 - 30:00

A)

Back squats 

Work up to a 3 rep max or heavy set, with out dropping the bar

And then do 4 x 3 pause squats @ 70%

With

3 x 8 strict press

 

35:00 - 55:00

B)

5 rds

Min 1 - Wall ball x 15 

Min 2 - Strict pull ups x 10/7

Min 3 - Ski erg x 12/9

Min 4 - rest

 

Options accessories 

1)

4/2 x strict muscle ups

With

12 x pause pistols

2)

5 x 10 reverse grip barbell rows

With

5 x max ghr

Monday 9th April - Sunday 15th April

Monday

A)

0:00 - 30:00

A)

Back squats 

Work up to a 5 rep max or heavy set, with out dropping the bar

And then do 3 x5 pause squats @ 70%

With

3 x 8 strict press

36:00 - 46:00

B)

5 rds

Every 2 min

10 x dumbell thrusters (22.5,15kg)

10 x strict pull ups

 

Straight into 

 

46:00 - 56:00

C)

5 rds

Every 2 min

10 x dumbell dead lifts (22.5,15kg)

10 x dumbell thrusters 

 

Optional Accessories 

1)

3/2 x strict muscle ups

With

5 x Max ghr

2)

5 x 10 Barbell rows 

With

5 x 10 seated dumbell shoulder internal rotations 

 

 

Tuesday

 

0:00 - 17:30

A)

5 rds

Every 3:30

15/10 x push ups

8 x strict t2b/10 x strict leg raise 12 x knee raises

300/250 meter row

 

25:00 - 42:30

B)

5 rds 

Every 3:30

20 x wall balls

3 x rope climbs 

50 x double unders

 

C)

3-5 rds (not for time but quality)

10 x dips

10 x pause bent laterals

 

Optional Accessories 

1)

5 x 20 Band pull aparts 

With

5 x 30 back extensions 

2)

5-8 rds

10-15 x dumbell curls

With

10-15 x dumbell lying tricep extensions 

 

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

34:00 - 57:00 or finish 

B)

Partner wod 

6 rds each 

400 run

10 x strict hspu

10 x strict reverse grip pull ups 

-one partner runs, while the other partner completes the gymnastic component. 

-make sure you finish the gymnastic component before your partner is back. Scale if need be. 

-once partner is back from run, change even if you haven’t finished.

 

Optional Accessories 

1)

5 x 6 bar muscle ups

With

5 x 10 pause bent laterals 

2)

5 x 20 band pull aparts

With

5 x 10 ring roll outs

 

Friday

 

0:00 - 15:00

A)

Every 90 seconds 

5 x Front squats 

-position, position!

 

25:00 - 

-partner wod 

B)

50 x wall balls

150 x t2b

75 x power cleans (155,95)

-partner one does wall balls, once finished, partner two will start wall balls. When partner one finishes wall balls they will start accumulating reps of t2b, once partner two finishes their wall balls they will join partner one on chipping away at the t2b. Once the 150 t2b are complete both team members will start working through their 75 power cleans.

 

5 min rest

 

Partner wod 

C)

300 double unders 

-split by doing max reps between you and partner until done.

 

Optional Accessories 

1)

5 x 8/10 dumbell seated shoulder press

With

5 x Max ghr

2)

5 x 12 slow ring rows

With

5 x 30 standing calf raises

 

Saturday

 

A)

10-1 full snatches (115,65)

1 Rd of Cindy between each Rd of snatches.

 

“Cindy”

5 x pull ups

10 x push ups

15 x squats 

 

7 min rest

 

B)

5 rds each (not for time)

10 x reverse grip barbell rows

15 x ring leg curls

1 min plank

 

Sunday

 

A)

6 rds

400 run

15 x ball slams

2 x rope climbs /12 ring rows

15 x broad jumps

1 min rest

 

B)

3 rds

24 x anchored sit ups

15 x v-ups

15 x straight leg lying leg raises

90 seconds rest

Saturday 7th April

Sat

 

0:00 - 10:00

A)

10 min emom

3 x front squats

 

17:00 - 37:00

B)

Partner wod (work/rest

5 rds

7 x front squats (165,105)

7 x strict pull ups

(10 min cap)

 

45:00 - 55:00

C)

Partner wod (work/rest)

5 rds

10 x push jerks (145,95)

10 x k/swings

40 x double double unders

(10 min cap)

 

 

Accessories

1)

5 x 10 barbell rows

With

5 x max ghr

2)

5-8 x 10-15 dumbell tricep extensions

And

5-8 x 10-15 dumbell alternate curls

 

Friday 6th April

0:00 - 30:00

A)

5 rds

15 x overhead squats (115,75)

3 x rope climbs

400 x run

(30:00 min cap)

 

37:00 - 52:00

B)

5 rds

Min 1 - max strict hspu (30 seconds)

Min 2 - max set of bar muscle ups

Min 3 - 20 x anchored side sit ups

 

Optional Accessories

1)

5 x 10 bent lateral complex

With

5 x 15 ring leg curls

2)

5 x 20 band pull aparts

With

5 x 8 strict t2b

Tuesday 3rd April

0:00 - 20:00

A)

20 min emom

Min 1 - 15/10 cal row

Min 2 - 15 wall balls

30:00 - 54:00

B)

Partner wod (work/rest)

10 rds

5 x strict pull ups

6 x power cleans (135,95)

7 x burpees over bar

(24 min cap)

 

Optional Accessories

1)

5 rds

Every 2 min

3/2 x strict muscle ups

10 x pause pistols

2)

5 x 10 one arm rows

With

5 x 30 back extensions

Monday 2nd April

A)

0:00 - 30:00

A)

Back squats

Work up to a 3 rep max or heavy set, with out dropping the bar

And then do 4 x 3 pause squats @ 70%

With

5 x 5 strict press

 

38:00 - 

-partner wod

 

B)

50 x double unders

30 x thrusters (95,65)

50 x double unders

20 x thrusters (115,75)

50 x double unders

10 x thrusters (135,95)

 

Optional accessories

1)

5 x 1 leg less rope climbs

With

5 x max ghr

2)

5 x 10 pause bent laterals

With

5 x 10 ring roll outs

 

Saturday 31st March

0:00 - 20:00

A)

20 min amrap

21 x strict press (75,45)

3 x rope climbs

50 x anchored sit ups.

 

27:00 - 47:00

B)

20 min amrap

400 x run

20 x k/bell snatches (24,16kg)

10 x bar dips

-change hands every 5

 

Optional accessories

1)

5 x 10 pause bent laterals

With

5 x 8 strict t2b

2)

5 x max L-sit

With

5 x 10 dumbell seated shoulder internal rotations

 

Tuesday 27th March

0:00 - 27:00

A)

Back squats

Work up to a 5 rep max or heavy set, with out dropping the bar

And then do 3 x 5 pause squats @ 70%

 

34:00 - 56:00

B)

Partner wod

5 rds each (work/rest)

15 x thrusters (105,65)

12 x dips

 9 x strict pull ups

-dips and pull ups (should take no more then 2 sets each, so scale where necessary)

-make sure partners are moving and trying so as to not let there partner get cold.

 

Optional Accessories

1)

Strict t2b - 5 x 8

With

Pause bent laterals - 5 x 10

2)

Seated shoulder internal rotations 5 x 10

With

5 x 10-15 dumbell lying tricep extensions

 

Monday 26th March

0:00 - 20:00

A)

5 rds

Every 4 min

10 x burpee box jump overs (24,20)

50 x double unders

10/7 x strict pull ups

-scale to where pull ups take less then 2 sets to complete your reps.

 

27:00 - 43:00

B)

16 min amrap (quality work here)

9 x barbell rows (95,65)

15 x overhead squats (95,65)

21 x anchored side sit ups

 

46:00 - 55:00

C)

3 rds

30 seconds side plank each side

60 seconds plank

60 seconds rest

 

Accessories

1)

Max strict hspu

With

5 x 15 ring leg curls

2)

5 x 10 dumbell seated internal rotations

With

5 x 10-15 dumbell curls