Friday
0:00 - 13:00
A)
5 rds
5 x power cleans (185,125)
5 x bench press (185,125)
8 min rest
21:00 - 36:00
B)
21,15,9 - dead lifts (275,185)
100, 75,50 - double unders
5 min rest
41:00 - 48:00
C)
5 rds
7 x hspu
1 x leg less rope climb / rope climb
Optional accessories
5 x 12 barbell rows
5 x 24 bent knee side sit ups
5 x 20 single leg calf raises
5 x 20 band pull aparts
Thursday
0:00 - 20:00
A)
5-1
Full snatches (155,105)
Bar muscle ups
5 min rest
B)
1 - 5 full snatches
Bar muscle ups (155,105)
(20 min cap)
27:00 - 47:00
C)
21 x back squats (185,125)
21 x bar dip
15 x back squats (225,155)
15 x bar dips
9 x back squats (245,165)
9 x bar dips
9 x back squats (275,185)
9 x bar dips
6 x back squats (295,195)
6 x bar dips
3 x back squats (315,205
3 x bar dips
(20 min cap)
Optional accessories
3-5 x 10 reverse grip strict pull ups
3-5 x 10-15 weighted back extenstions
3-5 x 10 one arm rows
3-5 x 45 second hollow hold
Wed
A)
30 min gymnastics
B)
5 rds
400 x run
35 x double unders
15 x ghd sit ups (25 - ab mat butterfly sit ups)
Optional accessories
5 x 10 slow ring rows
5 x 10-15 dumbell curls
5 x 10-15 reverse grip barbell rows
Tuesday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
22:00 - 42:00
B)
4 rds
5 x muscle ups
10 x full snatches (105,75)
15 x box jumps
(20 min cap)
49:00 - 55:00
C)
6 min amrap
1,2,3,4,5,6,7..... - hspu
2,4,6,8,10....... - c2b/pull ups
Optional accessories
3-5 rds
20 x band pull aparts
8 x strict t2b
10-15 x glute bridges
10 x bent lateral complex
Monday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x power clean and push jerk
1 x full clean and split jerk
22:00 - 37:00
B)
AMRAP 3:
15 wall balls
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Wall balls
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Wall balls
9 Power Cleans (155/105#)
44:00 - 54:00
Back squats x 3
Emom x 10
Optional accessories
3-5 x 8/10 dumbell shoulder press
3-5 x 5-15 ghr
3-5 x 8/10 strict press behind neck press
3-5 x 10 one arm rows
Saturday
A)
5 rds
15 x thrusters 95,65
9 x back squats 185,115
6 x power snatches 145,95
(30 min cap)
5 min rest (from when you finish)
B)
50 x c2b / pull ups
5 x rope climbs
Friday
0:00 - 8:00
EMOM for 8 minutes
25 Wallball (20/14)
AMRAP 12
6 strict pull ups / rope climb
12 strict ring dip /push ups
18 GHD sit up / ab mat sit ups
-rope climbs and ab mat sit ups if not enough equipment
Optional for non competitor class
E)
66:00 - 74:00
ront Squats 4x10 @55%
Thursday
A)
10,8,6,4,2,4,6,8,10
Power cleans 185,125
Bench press 185,125
(20 min cap)
10 min rest
B)
5,4,3,2,1,2,3,4,5
Dead lifts (275,185)
Muscle ups /double strict pull ups
(20 min cap)
C)
5 x 10 one arm rows
5 x 12 ghd sit ups
5 x 20 band pull aparts
5 x 15 one legged calf raises each leg
Wed
A)
30 min gymnastics
B)
5 rds
400 x run
10 x reverse grip strict pull ups
20 x butterfly ab mat sit ups
Tuesday
0:00 -15:00
A)
10 rds
Every 90 seconds
1 x full snatch
1 x hang snatch
1 x ohs
20:00 - 35:00
B)
10 rds
Every 90 seconds
2 x split jerk
40:00 - 60:00
C)
10 rds
Every 2 min
3 x pause back squats (2 seconds at the bottom)
8 x double k/bell strict press
Optional accessories
5 x 12 t2b
5 x 5 strict press
5 x 5-12 reverse grip barbell rows
5 x 15 weighted back extensions
Monday
0:00 - 16:00
A)
5 rds
For time:
5 x full clean (205,135)
10 x strict hspu
23:00 - 33:00
B)
For time:
3 rds
15 x hang power cleans (135,95)
15 x burpees
38:00 - 50:00
For time:
C)
50,40,30,20,10 - double unders
25,20,15,10,5 - cal row
Optional extras
5 x 10 strict pull ups
5 x 5-15 ghr
5 x 10 one arm rows
5 x 24 bent knee side sit ups
Sunday
Partner wod
A)
10 rds each
15 cal row and change
B)
10 rds each
15 cal bike and change
C)
10 rds
Each 60 meter farmers carry
Saturday
Group 1 and 2 together
A)
Every 2 min
3 x snatch
24 min to work up to a heavy snatch
B)
Every 2 min
1 x full clean
1 x hang clean
2 x split jerk
24 min to work up to a heavy clean and jerk
C)
21,15,9
Hang power snatch (95,65)
OHS (95,65)
Ghd sit ups (butterfly ab mat sit ups x 2)
Accessories
5 x 10 strict pull ups
5 x 5-12 lying tricep extensions
5 x 10 double k/bell rows
Friday
0:00 - 10:00
A)
10 min emom
3 x front squats
20:00 - 28:00
B)
For reps:
8 min amrap
7 x dead lifts (275,185)
11 x bar facing burpees
33:00 - 41:00
For time:
C)
21,15,9 - Dumbell hang cleans (15kg,10kg)
9,7,5 - muscle ups / strict pull ups (12,9,6)
(8 min cap)
46:00 - 54:00
For time:
D)
30,20,10 - box jumps
3,2,1 - rope climbs
(8 min cap)
Accessories
3-5 rds
10 x one arm rows
15 x single leg calf raises
10 x ring roll outs
20 x band pull aparts
Thursday
0:00 - 15:00
A)
15 min emom
1 x power snatch
1 x full snatch
20:00 - 35:00
B)
15 min emom
1 x power clean
1 x hang power clean
1 x push jerk
41:00 - 56:00
C)
5 rds
For time or reps:
60 x double unders
10 x power cleans (135,95)
1 min rest
Optional accessories
A)
3 x 8/10 dumbell shoulder press
5 x 10 strict reverse grip pull ups
B)
5/3 x bar muscle ups
10 x bent lateral complex
Wed
A)
30 min gymnastics
B)
10 rds
250 x row
60 meters farmers carry
Optional accessories
5 x 12 ghd sit ups
5 x 15 weighted back extensions
Tuesday
A)
10 rds
Every 2 min
4 x pause back squats
Max strict hspu in between sets
7-10 min to get ready for wod
B)
20 min max rds
5 rds
5 x bench press (185,115)
5 x muscle ups (10 dips / 10 push ups)
20 x k/bell snatches (alternating every 5 reps)
-choose a weight that is challenging but can be unbroken on the bench
Optional accessories
5 x 1 x leg less rope climbs / rope climb
5 x 10 one arm rows
5 x 12 good mornings
5 x 20 band pull aparts
Monday
A)
10 rds
Every 90 seconds
1 x power clean
1 x hang clean
2 x split jerks
B)
75 x wall balls
30 x power snatches (135,95)
75 x wall balls
(20 min cap)
Accessories
A)
5 x 8 strict press behind neck
With
5 x 10 strict pull ups
And
5 x 5-15 ghr
B)
5 x 8 strict press
And
5 x 5-12 reverse grip barbell rows
Sat
A)
10 rds
Every 2 min
4 x pause back squats (2 seconds at the bottom)
Plus
max strict hspu in between sets
B)
"Wittman"
7 rds for time/
15 x Swings (24,16kg)
15 x Power cleans (95,65)
15 x Box jumps (24,20)
(30 min cap)
Optional extra's
5 x 8-12 weighted (bar dips)
5 x 12 slow ring rows
5 x 10 bent lateral complex
5 x 10-15 dumbell curls
Friday
A)
2 rds
30 x power cleans (185,125)
30 x thrusters (135,95)
B)
10 min emom
6 x strict weighted (10kg,7kg)
C)
Partner wod
8 rds (each)
30 x cal ski erg / row
-1 x leg less rope climb/rope climb while your partner ski/rows