Tuesday
A)
0:00 - 15:00
10 rds
Every 90 seconds
1 x power snatch
1 x full snatch
1 x OHS
22:00 - 37:00
15 min amrap
B)
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Ring Muscle-ups
C)
44:00 - 54:00
10 min emom
3 x front squats
Optional accessories
5 x 8/10 dumbell shoulder press
5 x 12 c2b/pull ups
5 x 5-15 ghr
5 x 5-12 reverse grip barbell rows
Wed
Monday
0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x power clean and push press
25:00 - 45:00
B)
"Marston"
AMRAP 20:
1 Deadlift (355,235)
10 T2B
15 Barbell facing Burpees
Optional accessories
5 x 10 strict reverse grip pull ups
5 x max hspu
5 x 10 one arm rows
5 x 24 bent knee side sit ups
Sunday
A)
Partner wod
10 rds each
300 row
-partner not rowing, 60 meters farmers carry
7 min rest from when partner and you finish
B)
5 rds
15 x dumbell hammer curls
10 x dumbell renegade rows each arm
15 x strict knee raises
Sat
0:00 - 15:00
A)
5 rds
10 x wall balls
10 x c2b/pull ups
10 x box jumps (step down) (24,20)
(15 min cap)
22:00 - 42:00
B)
5 rds:
5 x Man Makers* (20kg,15kg)
10 x alternate dumbell power snatches each arm (20,15kg)
5 x Bar Muscle-ups / 10 x dips
*1 Man Maker = Burpee to squat, to cluster, no jump required.
5 min rest
5 rds
10/7 x hspu
12 x alternating pistols
14 x cal row
(10 min cap)
Accessories
5 x 5-15 ghr
5 x 20 band pull aparts
Friday
A)
21 x dead lifts (185,125)
400 x run
15 x dead lifts (225,155)
400 x run
9 x dead lifts (245,165)
400 x run
6 x dead lifts (265,175)
400 x run
3 x dead lifts (285,185)
400 x run
B)
10 x bench press (155,95)
10 x strict pull ups
8 x bench press (165,105)
10 x strict pull ups
6 x bench press (185,115)
10 x strict pull ups
4 x bench press (205,125)
10 x strict pull ups
2 x bench press (225,135)
10 x strict pull ups
(50 min total cap for both wods)
Optional accessories
5 x 20 band pull aparts
5 x 8-12 double k/bell rows
5 x 20 single leg calf raises
5 x 8-15 dumbell curls
Monday
0:00 - 15:00
A)
10 rds
Every 90 seconds
2 x power clean + 1 push jerk
20:00 - 30:00
B)
21,15,9
Power cleans (135,95)
Lateral burpees over the bar
35:00 - 55:00
C)
10 rds
every 2:00
5 x Back squats
Optional accessories
5 x 5 muscle ups
5 x 5-15 ghr
5 x 8-12 one arm rows
5 x 10 bent lateral complex
Tuesday
0:00 - 20:00
A)
10 rds
Every 2 min
1 x power snatch
1 x full snatch
1 x OHS
27:00 - 57:00
B)
30 min cap
7 rds
9 x power snatches (96,65)
15 x wall ball
21 x double unders
Optional accessories
3-5 rds
1)
Dumbell shoulder press - 8/10
With
Strict pull ups - 10
2)
Strict press behind neck - 8/10
With
Reverse grip pull ups - 10
Wed
A)
30 min gymnastics
B)
3 rds
800 x run
1 x leg less rope climb / 1 x rope climb
400 x run
2 x rope climbs
Optional accessories
3 rds
15 x ghd sit ups
15 x controlled v-ups
30 x bent knee side it ups
2 min rest
Thursday
0:00 - 16:30
A)
12 rds
Every 90 seconds
1 x power snatch
1 x full snatch
27:00 - 47:00
B)
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95#)
1:00 Burpees Over Bar
1:00 Rest
Accessories
1)
Back squats
10 min emom
3 x back squats
2)
5 x 10 one arm rows
5 x 12 single leg dead lifts
5 x 10 bent lateral complex
Sat
0:00 - 15:00
A)
-go unbroken!
5 rds
7 x dead lifts (275,185)
21 x wall balls
Every 3 min
10 min rest
25:00 - 35:00
B)
10 min amrap
7 x bar muscle ups
7 x hspu
35 x double unders
7 min rest
42:00 - 52:00
5 x 10 reverse grip barbell rows (pause at the top)
Optional accessories
5 x 10-15 weighted back extenstions
Friday
A)
Power clean and jerks (10-1) (135,95)
Bar dips (20-2) / (10-1)
Rope climb x 1
8 min rest
B)
5 rds
7 x front squats (225/155) (no rack)
21/15 x push ups
C)
5 x 10 dumbell one arm rows
5 x 20 band pull aparts
Thursday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x power snatch
1 x full snatch
1 x hang snatch
22:00 - 54:00
B)
Row 2,000m
42 Thrusters (95/65#)
42 Pull-ups
Row 1,000m
30 Thrusters (95/65#)
30 Pull-ups
500m Row
18 Thrusters (95/65#)
18 Pull-ups
(32:00 min cap)
Wed
A)
30 min gymnastics
B)
30 min amrap
200 meter farmers carry
Prowler there back add (45,25)
15/10 x cal ski erg
Optional extra's
1)
5 x 10-15 dumbell curls
5 x 24 bent knee side sit ups
2)
5 x 10-15 reverse curls
5 x 20 straight leg lying leg raises
Tuesday
0:00 - 20:00
A)
10 x muscle ups
150 x double unders
20 x full snatches (155,105)
150 x double unders
10 x muscle ups
27:00 - 52:00
B)
10 rds
Every 2:30
5 x Back squats
Max strict hspu in between sets
Monday
0:00 - 20:00
A)
10 rds
Every 2 min
1 x power clean
1 x hang clean
2 x split jerks
27:00 - 52:00
B)
5RFT:
15 Bar Facing Burpees
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)
Monday
0:00 - 40:00
A)
With a running clock
at the 0:00
21-15-9:
Squat Cleans, (135/95)
Bar Dips
at the 13:00
15-10-5
Power Cleans, (165,115)
Bar Dips
at the 26:00
9-7-5 reps
Hang Squat cleans, (185,125)
Ring MU
47:00 - finish
B)
5 x 10 strict reverse grip pull ups
5 x 12 single leg dead lifts
5 x 20 band pull aparts
5 x 10 ring rows
Tuesday
0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x power snatches
20:00 - 45:00
B)
10rds
Every 2:30
4 x pause back squats
8 x strict pull ups
5 min rest
C)
50:00 - 55:00
75 T2b for time:
Or
5 min max t2b
Optional Accessories
5 x 1 leg less rope climbs / rope climb
5 x 10-15 weighted back ext
5 x max strict hspu
5 x 10 supported one arm shoulder rotations
Wed
A)
30 min gymnastics
B)
10-1
K/swings (32,24)
Box jumps (24,20)
5 min rest
C)
500-100 row
50-10 double unders
Optional accessories
5 x 15 single leg calf raises
5 x 10-15 dumbell curls
5 x 10 ab wheel
5 x 10-15 reverse curls
Thursday
Start class @ :06 past the hour
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full snatch
2 x hang snatches
22:00 37:00
B)
15 min emom
1 x power clean and split jerk
43:00 - 53:00
C)
Emom x 10
3 x back squats
Optional accessories
3 x 8/10 dumbell shoulder press
5 x 5-12 reverse grip barbell rows
5 x 5-15 ghr
5 x 8/10 strict press behind neck
Friday
Start class @ 0:07 past the hour
0:00 - 15:00
A)
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees
23:00 - 53:00
B)
8 rds
8 x strict pull ups
20 x ab mat butterfly ab mat sit ups
8 x bench press (185,115)
Optional accessories
5 x 10 one arm rows
5 x 10 bent lateral complex
5 x 20 band pull aparts
Saturday
A)
3 rds
50 x wall balls
10/7 x bar muscle ups / 20-10 strict reverse grip pull ups
7 min break
B)
3 rds
40 cal row
5 x rope climbs
Optional accessories
5 x 5-15 ghr
5 x 24 side sit ups
5 x 20 band pull aparts
5 x 10 ab wheel
Sunday
A)
2 rds
1600 run
100 double unders
400 meter farmer carry
50 cal row (start half group on rower if a big group)
B)
3 rds
25 x weighted anchored weighted sit ups
20 x lying leg raises (on the floor)
15 x v-ups
Sat
For time:
1 Round of Eva
2 Rounds of 400 run 30 thrusters (95,65) 300 row
1 Round of Eva
(30 min cap)
Optional accessories
5 x 10 ab wheel
5 x single k/bell dead lifts
5 x 25 weighted sit ups
Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x power snatches t&g
20:00 - 40:00
B)
20 min as far as possible:
8 x back squats (135,95)(165,115)(185,125)(205,135)(225,155)(245,165)(275,185)(295,195)(315,205)(335,225)
6 x bar muscle ups / strict pull ups
47:00 - 55:00
C)
2 rds
1 min max Burpees over bar
1 min rest
1 min max double unders
1 min rest
Score = total reps
Optional accessories
5 x 10 one arm rows
5 x 5-15 ghr
5 x 10 bent lateral complex
5 x
Wed
A)
30 min gymnastics
B)
6 rds
1 x leg less rope climbs / 2 x rope climbs
Prowler there and back
Optional accessories
5 x 12-15 dumbell curls
5 x 1 min plank
5 x reverse curls
Thursday
12 days of Christmas
1 Clean & Jerk @ 225/150#
2 Muscle-Ups / 3 strict pull ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups / pull ups
11 HSPU
12 Front Squats @ 225/150# (no racks)
Optional accessories
5 x 8/10 dumbell shoulder press
5 x 12 slow ring rows
5 x 20 band pull aparts
Tuesday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x hang snatch
1 x full snatch
20:00 - 40:00
B)
Dead lifts
Work to a heavy single
Using sets of
7,5's and 3's on the way up
With
Max strict hspu in between sets
47:00 - 55:00
C)
8 min Amrap
1,2,3,4....
C2b / pull ups
Box jump overs (24,20)
Accessories
5 x 8 weighted dips
5 x 5-12 reverse grip barbell rows
5 x 20 single leg calf raises
5 x 8 strict t2b / leg raises
Monday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerk
20:00 - 40:00
B)
10 rds
Every 2:00
3 x pause squats
5 x strict press
47:00 - 55:00
C)
8 min amrap
1,2,3,4.....
Thrusters (95,65)
K/swings (24,16kg)
Accessories
5 x 10 one arm rows
5 x 10-15 weighted back extenstions
5 x 10 reverse strict pull ups
5 x 24 side sit ups
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