Thursday
A)
8 rds
Dead lifts x 8 (255,165)
Bench press x 8 (185,115)
400 x run
-choose a dead lift and bench press weight that is challenging and hard but you can get at least 5 rds unbroken.
Accessories
3-5 rds
5 x bar muscle ups
10 x one arm rows
25 x weighted sit ups
20 x band pull aparts
Wed
A)
30 min gymnastics
B)
5 rds
400 x run
200 x meter farmers carry (heavy)
Prowler 60 meters (add 45 for males)
3 rds
Optional accessories
20 straight leg sit ups (no arm swing)
24 bent knee side sit ups
45 second hollow hold
Tuesday
0:00 - 15:00
A)
10 rds
90 seconds
1 x power clean
1 x push jerk
1 x split jerk
22:00 - 62:00
(40 min to get below done)
B)
5 rds
10 x strict press (95,65)
10 x strict pull ups
40 x double unders
-should be able to get at least 3 rds unbroken of strict press.
5 min rest
5-1 x muscle ups /10-2 dip /15-3 push-ups
25 - 5 wall balls
5 min rest
1 - 5 muscle ups /10-2 dip /15-3 push-ups
25 - 5 ghd sit ups
Optional extras
3-5 rds
10 x dumbell Supported shoulder rotations
10 x reverse grip barbell rows
20 x banded pull aparts
20 x single leg calf raises
Sunday
A)
For time:
1600 x run
120 x double unders
800 x row
400 x farmers carry
5 min rest
B)
For time:
800 x run
60 x Russian k/swings (24,16kg)
40 x butterfly ab mat sit ups
200 x ski erg
5 min rest
C)
For time:
40 x box jumps (step down)
30 x butterfly ab mat sit ups
200 x double unders
1000 x row
Monday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x hang snatch
1 x snatch 2 inches from floor
1 x full snatch
20:00 - 35:00
B)
10 rds
Every 90 seconds
1 x hang clean
1 x clean 2 inches from floor
1 x full clean
40:00 - 55:00
C)
10 rds
12 x t2b
12 x push ups
-if you can get 15 + t2b in a row do rx'd
-if you can get 10 + t2b in a row do 8 t2b
-if you can get 8 or less in a row do 6 t2b
(15 min cap)
Optional extra
1)
Back squats
Emom x 10
3 x back squats
2)
5 x 10-15 weighted back extensions
5 x 10 one arm rows
Saturday
A)
15 rds
Every 90 seconds
1 x power snatch
1 x full snatch
B)
Amrap 12 min
15 x dead lifts (135,95)
15 x burpees
C)
Teams of 4 Wod
Assault bike/Smai bike
480 cal (change every 30)
Optional extra's
3-5 x 10 bent lateral complex
3-5 x 8 (weighted dips)
3-5 x 10 barbell rows
3-5 x 10 supported dumbell external rotation (each arm)
Friday
A)
0:00 - 25:00
5 rds
5 x front squats (205,135) (from floor)
5 x bar muscle ups (15 x k/bell s/d/h 24,16)
5 x bench press (185,115)
- bench press and squat weight should be challenging but should be able to get at least first 3 rds unbroken)
7 min rest
(18 min cap for B1 and B2)
B1)
21,15,9
Wall balls (20,14)
C2b/pull ups
5 min rest
B2)
21,15,9
Wall balls (20,14)
Pull ups/ring rows
- if you do pull ups in the first part, do ring rows in the second part.
Optional extras
3-5 rds
6-8 x pistols each leg
10 x one arms rows
20 x band pull aparts
Thursday
0:00 - 20:00
A)
10 rds
Every 2 min
1 x full clean
1 x hang clean
2 x split jerks
27:00 - 40:00
B)
5 rds
For time:
5 x power clean and push jerks (155,105)
5 x muscle ups / 10 dips / 15/10 push ups
45:00 - 52:00
C)
7 min amrap
1 x leg less rope climb / 2 rope climbs
15 x cal row
Optional extra's
1)
A)
5 x 5 deficit dead lifts
With
5 x 8/10 dumbell shoulder press
2)
3 x 10 bent lateral complex
Wed
A)
30 min gymnastics with Marty
B)
20 min amrap
400 x run
10 x strict reverse grip pull ups
Optional extras
4 rds
1 min hollow hold
1 min plank
2 min rest
Tuesday
A)
Amrap 8 min
10 x front squats (95,65)
5 x strict pull ups
4 min rest
Amrap 8 min
5 x front squats (165,115)
10 x push ups
10 min rest
B)
20 min amrap
20 x strict press (75,55)
20 x Ghd sit ups/ab mat sit ups
Optional extras
5 x 5-12 reverse grip barbell rows
5 x 10-15 glute bridges
5 x 20 single leg calf raises
5 x 20 band pull aparts
Monday
A)
15 min emom
1 x power snatch
1 x hang snatch
B)
15 min emom
1 x power clean
1 x hang clean
C)
10 rds
Every 90 seconds
4 x back squats
Optional accessories
3-5 rds (not for time)
12 x dips
10 x reverse grip pull ups
5-15 x ghr
12 x reverse curls
Sat
A)
30,20,10 bbt
90,60,30 double unders
7 min rest
B)
10-1
Dips
strict reverse grip pull ups
Bent knee side sit ups (20)
C)
For time:
2 rds
500 x ski erg
20 x Cal bike
Optional extra's
5 x 10 one arm rows
5 x 10 bent lateral complex
5 x 10-15 Glute bridges
5 x 12 reverse curls
Friday
0:00 - 20:00
A)
5 rds
(Every 4 min)
7 x dead lifts (315,205)
7 x bar muscle ups / strict pull ups
7 x Hspu
10 min rest and get ready for next Wod
B)
5 rds
7 x bench press (165,105)
11 x t2b
3 x rope climbs
Optional extra's
3-5 rds
5-12 x reverse grip barbell rows
15 x ghd sit ups
20 x band pull aparts
15 x single leg calf raises
Thursday
0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x power snatches
B)
15,12,9,6,3
Power clean and jerks T&G and unbroken
- find a max set of touch and go unbroken power clean and jerks with all the reps from above.
- rest as long as needed between sets and record reps and weights for each rd.
- try and have approximated weights you think you might use as you go along.
(25 min cap)
- if they finish early they can get started on their squats earlier.
Optional extra
1)
10 rds
Every 2 min
5 x back squats
2)
3-5 rds
8/10 x strict press behind neck
10 x strict pull ups
10 x bent lateral complex
Wed
A)
30 min gymnastics
B)
10 min man test on bikes
5 min rest
C)
3 rds each
Prowler suicides
Tuesday
0:00 -16:00
A)
For time:
35 x c2b/pull ups
70 x wall balls
1000 x row
(16 min cap)
30:00 - 46:00
B)
For time:
55 x Burpees over bar
34 x ohs (95,65)
21 x muscle ups / 40 dips
(16 min cap)
50:00 - 55:00
For time:
100 x double unders
50 x k/swings (24,16kg)
Optional extra's
3-5 rds
10 one arm rows
8 pistols each leg
15 weighted back extenstions
20 band pull aparts
Monday
A)
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
B)
10 Rds
Every 2 min
2 x 1 full clean and split jerk
C)
Emom x 10
3 x back squats
Optional extra's
1)
Dumbell shoulder press 5 x 8/10
With
1 x leg less rope climb / rope climb
And
5 x 5-15 ghr
2)
Strict press 5 x 5
With
Reverse grip Barbell rows 5 x 5-12
Sunday
A)
4 rds
400 x run
25 x bent knee wall ball sit ups
20 min cap
B)
30 min emom
Min 1 - 15/10 cal row
Min 2 - 15/10 cal assault bike
Min 3 - rest
Saturday
A)
13 min (max reps)
10-1 x overhead squats (135,95)
30 x double unders
Max muscle ups remainder time / strict pull ups
10 min rest
B)
7 rds
7 x thrusters (95,65)
7 x power cleans (95,65)
7 x c2b/pull ups
Optional extra's
3-5 rds
5-12 x reverse grip barbell rows
12 x good mornings
20 x band pull aparts
20 x single leg calf raises
Friday
A)
6 rds
6 x power cleans (185,125)
12 x dips / push ups
10 min rest and warm up for B
B)
5 rds
6 x dead lifts (315,205)
6 x bench press (185,125)
12 x T2b
Optional extra
1)
5 rds (not for time)
1 x leg less rope climb / rope climb
15 x ghd sit ups
2)
5 x 20 band pull aparts
With
5 x 12 reverse curls
And
5 x 10 bent lateral complex