Thursday
A)
10 rds
Every 90 seconds
2 x power snatch
1 x full snatch
B)
10 rds
Every 2 min
1 x full clean
1 x hang clean
2 x split jerks
C)
Emom x10
3 x back squats
Optional extra's
1)
3 x 8/10 Dumbell shoulder press
With
5 x 10 strict pull ups
And
5 x 5-15 ghr
2)
3 x 8/10 strict press
With
5 x 10 slow ring rows
Wed
A)
30 min gymnastics
B)
4 rds
30 x cal row
20/15 x cal assault bike
15/10 x cal ski erg
Tuesday
A)
10 rds
Every 2:30
Back squats
5 x pause back squats (2 seconds at bottom)
With
Max strict Hspu in between
B)
8 min amrap
12 x k/swings (24,16kg)
12 x box jumps (24,20)
4 min rest
8 min amrap
12 x c2b / pull ups
12 x wall balls
Optional extra's
1)
5 rds (not for time)
3-7 x muscle ups
1 x leg less rope climb / rope climb
10-15 x weighted back extenstions
2)
5 x 10 one arm rows
5 x 20 band pull aparts
Monday
A)
10 rds
Every 90 seconds
1 x full snatch
1 x hang snatch
1 x ohs
B)
10 Rds
Every 90 seconds
3 x power clean and jerks
C)
4 min max c/j (135,95)
2 min rest
4 min max row
2 min rest
4 min max burpees
Optional extra's
1)
3 x 8/10 strict press behind neck
With
5 x 8-12 reverse grip barbell rows
2)
5 x 5 bar muscle ups
With
5 x 10 bent lateral complex
Sat
A)
21,18,15,12,9,6,3
Barbell thrusters
T2b
1 min rest between rds
(20 min cap)
7 min rest
B)
60 x burpees over bar
50 x cal row
40 x wall balls
30 x box jumps (24,20)
20 x muscle ups / 40/30 push ups
(25 min cap)
Optional extra
5 x 5-12 reverse grip barbell rows
5 x 10-15 weighted back extenstions
5 x 10 bent lateral complex
5 x 12 reverse curls
Friday
A)
10 rds
Every 2:30
3 x pause back squats
With
Max strict hspu
B)
5 x 5 deficit dead lifts
With
5 x 8 bench press
C)
10 x 5-10 strict pull ups
With
10 x 10 dips
And
5 x 20 band pull aparts
Thursday
A)
10 rds
Every 2 min
2 x power clean + 3 push jerks
B)
100 x double unders
50 x c2b/pull ups
25 x full snatches (135,95)
(21 min cal)
Optional extra's
1)
5 x 5 strict press
With
5 x 10-15 Glute bridges
And
5 x 10 one arm rows
Wed
A)
30 min gymnastics
B)
21,18,15,12,9,6, - row cal
200 x run
3 min rest
21,18,15,12,9,6,
Row cal
Bike cal
Tuesday
A)
For time:
"Ship"
9 rds
7 x full cleans (185,125)
8 x burpee box jumps (36,30)
7 min rest
B)
For time:
5,4,3,2,1 - bar muscle ups /10-2 strict pull ups
50,40,30,20,10 - double unders
5 min rest
C) optional
5 rds
12 x t2b
2 x rope climbs
1 min rest
Optional accessories
5 x 5-12 reverse grip barbell rows
5 x 5-15 ghr
5 x 10 bent lateral complex
5 x 15 single leg calf raises
Monday
A)
15 min emom
1 x power snatch
1 x hang snatch
B)
10 rds
Every 90 seconds
2 x front squats + 1 x split jerk
C)
10 rds
Every 90 seconds
4 x back squats
Optional extra's
1)
Strict press behind neck 3 x 8/10
With
Strict pull ups 5 x 10
2)
Dumbell shoulder press 3 x 8/10
With
Reverse grip strict pull ups 5 x 10
And
Weighted back extenstions 5 x 10-15
Sat
A)
100 x double unders
900 meters x row
80 x Wall balls (20,14)
70 x ab mat butterfly sit ups
60 x C2b
50 x back extenstions
40 x t2b
30 x cal assault bike
20 x Bar muscle ups
Accessories
5 x 10 one arm rows
5 x 10 pistols each leg
5 x 10 ring roll outs
5 x 12 reverse curls
Friday
A)
6 Rds
Min 1 - 12 x push ups
Min 2 - 8 x strict pull ups
Min 3 - 16 x alternate lunges
B)
Partner Wod
Partner 1 runs 400, partner 2 works through below. When partner run comes in from the run he continues from where partner 2 was at.
32 min amrap
7 x muscle ups / 14 x dips
11 x thrusters (155,105)
13 x box jumps (30,24)
5 x rope climbs
Optional accessories
5 x 5-12 reverse grip barbell rows
5 x 5-15 ghr
5 x 20 band pull aparts
5 x 15-20 single leg calf raises
Thursday
0:00 -10:00
A)
10 min emom
3 x power snatches
- same weight the whole 10 min
15:00 - 30:00
B)
10 rds
Every 90 seconds
3 x Power clean and push press
35:00 - 50:00
C)
10 rds
Every 90 seconds
5 x Back squats
Optional accessories
1)
5 x 8/10 strict press behind neck
With
5 x 10 strict reverse grip pull ups
2)
5 x 5 strict press
With
5 x 10 strict reverse grip pull ups (yes more sets)
3)
5 x 10 bent lateral complex
Wed
A)
Gymnastics
B)
3 rds
500 x row
25 x box jumps (24,20)
5 min rest
3 rds
400 x row
40 x double unders
Optional accessories
1)
3 rds
20 x straight leg sit ups
24 x bent knee side sit ups
20 x lying leg raises (hold a pole)
2 min rest
2)
Work up to a 25 meter max back rack yoke carry
Tuesday
A)
Cindy
7-10 min rest
B)
Work up to a 5 rep max or 5 rep heavy dead lift!
With
5 x 5 bench press
Optional accessories
5 x 1 leg less rope climb/rope climb
5 x 10 one arm rows
5 x 12 reverse grip curls
5 x 10 bent lateral complex
Monday
A)
6 min emom
3 x full snatch
Straight into
6 min emom
2 x full snatch
Straight into
6 min emom
1 x full snatch
B)
20 min emom
5 x power or full clean and jerks
30 x double unders
Optional accessories
1)
Emom x 10
3 x front squats
2)
Dumbell shoulder press 3 x 8/10
With
5 x 8 strict t2b/leg raises
3)
5 x 5-12 reverse grip barbell rows
Saturday
A)
0:00 - 20:00
For time: (or max reps)
3 rds
10 x power clean and jerks (135,95)
50 x wall balls
27:00 - 42:00
For time: (or max reps)
B)
50-10 double unders
10-2 bar muscle ups (10 strict pull ups every set)
47:00 - 53:00
For time:
21,15,9
K/swings (24,16kg)
Burpees
Optional accessories
1)
5 rds
10 x strict reverse grip pull ups
12 x good mornings
10 x slow ring rows
12 x reverse curls
Thursday
A)
10 rds
Every 2 min
3 x power cleans
3 x push jerks
B)
at the 0:00
5 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
3 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees
Optional accessories
3 - 5 rds
5-7 x muscle ups
1 x leg less rope climbs / rope climb
5-12 x barbell rows
10 x ring roll outs
Wed
A)
30 min gymnastics
B)
24 min emom
Min 1 - 18/12 cal row
Min 2 - 20 Russian swings (24,16kg)
Min 3 - 50 double unders
Optional extra's
3-5 rds
10-15 x Ghd sit ups
20 x lying leg raises
15-30 x sec L-sit
90 sec rest
Tuesday
A)
10 rds
Every 2 min
4 x pause back squats (2 seconds at the bottom)
With
Max strict hspu each set, straight after squats
B)
"Chelsea"
- two options for athletes, go as long as possible and when they fail go to an amrap.
(They should record how far they lasted during Chelsea and then total rds.)
- otherwise you can scale them from the beginning. For example below:
3 x pull ups
6 x push ups
12 x squats
- up to the coach how they want to scale athletes. However DON'T use bands for pull ups it will be to slow and won't be able to stay on the minute. Instead maybe use ring rows or scale back to one or two pull ups each rd.
Optional accessories
3-5 rds
3-5 x muscle ups
10 x one arm rows (each arm)
5-15 x ghr
20 x band pull aparts