Thursday
0:00 - 27:00
A)
Dead lifts 5 x 5 @ 70% + 25kg
With
Bench press 3 x 8 @ 70% + 5kg
34:00 -
B)
5 rds
12 x dips
10/8 x strict pull ups
50 x double unders
3 min rest
5 rds
10 x one arm rows
60 second planks
Optional accessories
1)
5 x 1 leg less rope climb/ rope climb
With
5 x 30 second side plank each side
2)
5 x 10-15 dumbell curls
Wed
A)
30 min gymnastics
B)
Build up to a 15 meter max overhead yoke carry
With
Building up to a max farmers carry 35 meters
C)
2 rds
Sled pulls 70 meters
With
Rope pulls
D)
2 rds
Sled push 35 meters
With
Dead ball carries
Tuesday
0:00 - 24:00
A)
Back squats 5 x 4 @ 70% + 5kg
&
Dumbell seated press (5 x 8/10) (no back support)
31:00 - 41:00
B)
2015 Schwartz Challenge event 5
"Fast and Furious 15"
21,15,9
Thrusters (95,65)
OHS (95,65)
(5 min time cap @ event)
(10 min cap today)
45:00 - 57:00
C)
For time.
10 x muscle ups /(25/20 dips)
5 x leg less rope climbs / 10 rope climbs
10 x muscle ups/ (25/20 dips)
Optional accessories
1)
5 x 10 slow ring rows
With
5 x 5-15 ghr
2)
5 x 16 k/bell renegade rows
With
5 x 8 strict t2b / 10 leg raises
Monday
A)
0:00 - 15:00
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
B)
22:00 - 37:00
1 x power clean
1 x full clean
2 x split jerks
43:00 - 52:00
10,20,30
Burpee box jump overs (24,20)
K/swings (24,16kg)
(9 min cap)
Optional accessories
1)
5 x 10 strict pull ups
With
5 x 10-15 weighted back extensions
2)
5 x 5-10 strict hspu
With
5 x 10 barbell rows
Monday
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 - 37:00
B)
10 rds
Every 90 seconds
1 x power clean
1 x hang clean
1 x split jerk/push jerks
43:00 - 50:00
C)
7 min amrap
7 x power cleans (115,75)
7 x thrusters (115,75)
Optional Accessories
1)
5 x 5-10 Strict hspu
With
5 x 10 barbell rows
2)
5 x 10 bent lateral complex
With
5 x 10-15 weighted back extenstions
Tuesday
0:00 - 23:00
A)
Back squats 5 x 6 @ 70%
With
Strict press 5 x max reps @ 90%
B)
For time: (including rest time)
50,40,30,20,10 - wall balls
25,20,15,10,5 - c2b
1 min rest between each rd
5 min rest
C)
For time:
50 x burpee box jumps
Optional accessories
1)
5 x 5/3 Muscle ups
With
5 x 5-15 ghr
2)
5 x 10 reverse grip barbell rows
With
5 x 20 band pull aparts
Wed
A)
30 min gymnastics
B)
Work to a 15 meter max over head yoke carry
With
Farmers carry in between sets
C)
2 rds
Rope pulls
With
Harness races
Optional
D)
2 rds
Med ball carries
With
Sled pull races
Thursday
0:00 - 27:00
A)
Dead lifts 3 x 3 @ 75% + 15kg
With
Bench press 3 x 8 @ 70%
34:00 -
B)
"Diane"
Strict
5 min rest
5 rds
12 x bar dips
50 x double unders
Optional accessories
1)
5 x 1 leg less rope climbs / rope climb
With
5 x 30 second side planks
2)
5 x 10 one arm rows
With
5 x 60 second plank
Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x front squat
23:00 - 36:00
B)
13 min amrap
30 x snatches (95,65)
15 x t2b
20 x snatches (115,75)
15 x t2b
10 x snatches (135,95)
15 x t2b
Max snatches (155,105)
-any snatch is fine
43:00 - 53:00
10 min amrap
1,2,3,4,5,6....
Bar muscle ups
Row x 15 cal
Optional accessories
5 x 10 Y-T-W
5 x 10-12 one legged dead lifts
5 x 10-15 dumbell curls
5 x 15-20 single leg calf raises
Sat
Start class @ 0:03 past the hour
0:00 - 20:00
A)
Back squats 5 x 5 pause squats @ 65%
With
5 x 8-10 double k/bell strict press
27:00 - 57:00
B)
"Chelsea"
30 min emom
5 x pull ups
10 x push ups
15 x squats
Optional accessories
1)
5 x 10 one arm rows
With
5 x 5-15 ghr
2)
5 x 10 slow ring rows
With
5 x 15-25 banded pressdowns
Sunday
A)
7 rds
20 x box jumps (step downs)
20 x Russian swings (24,16kg)
20-15 x cal row
2 x rope climbs (12 x ring rows)
5 min rest (from when you finish)
B)
5 rds
20/15 x cal bike
20 x knee raises
Sat
0:00 - 22:00
A)
Back squats 5 x 4 pause squats @ 65%
With
Strict hspu (max set every set)
30:00 - 55:00
2011 Regional Wod
B)
100 x pull ups (scale to 50 if needed)
100 x k/swings (24,16kg)
100 x double unders
100 x overhead squats (95,65)
Accessories
1)
5 x 12/8 dips
And
5 x 5-15 ghr
2)
5 x 10 reverse grip barbell rows
And
30 second side plank each side
Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x dead lift (clean grip)
1 x hang clean
1 x front squats
24:00 - 40:00
B)
4 rds
Every 4 min
15 x power snatches (75,55)
25 x wall balls (20,14)
45:00 - 55:00
C)
10 min amrap
20 x strict press (75,55)
2 x rope climbs / 1 x leg less rope climb
20/15 x cal row
Optional accessories
1)
5 x 10 double k/bell front rack lunges
With
5 x 10 double k/bell rows
2)
5 x 10 pause pistols
With
5 x 10 bent lateral complex
Thursday
0:00 - 27:00
A)
Dead lifts 5 x 5 @ 70% + 20kg
With
Bench press 5 x max @ 70%
37:00 -
B)
5 rds
10 x dumbell power snatches (22.5,15kg)
10 x burpee box jump overs (24,20)
10 x t2b
5 min rest
5 x 10-8 strict reverse grip pull ups
1 min plank during rest
Accessories
1)
5-1 bar muscle ups
500-100 row
2)
5 x 20 band pull aparts
5 x 30 second side plank
Wed
A)
30 min gymnastics
B)
Work to a 15 meter overhead yoke carry
With
Work up to 35 meter max farmers carry
C)
2 rds
Rope pull races
With
Sled pull to sled push
Tuesday
-start class @ 0:04 past the hour
0:00 - 23:00
A)
Back squats 5 x 5 @ 70%
With
Strict press 5 x max reps @ 80%
31:00 -
B)
10 rds
For time:
9 x thrusters (95,65)
35 x double unders
Accessories
1)
10 x 8/6 strict pull ups
With
5 x 5-15 ghr
2)
5 x 10 one arm rows
Monday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x power snatch
1 x full snatch
1 x hang snatch
1 x snatch balance
20:00 - 35:00
B)
10 rds
Every 90 seconds
1 x power clean
1 x hang clean
1 x split jerk/push jerks
42:00 -
C)
Jeremy
21,15,9
OHS (95,65)
Burpees
Optional accessories
1)
5 x 6/4 muscle ups
With
5 x 10-15 weighted back extenstions
2)
5 x 10 barbell rows
With
5 x 8 strict t2b
Monday
0:00 - 10:00
A)
10 min emom
3 x muscle snatch
16:00 - 31:00
B)
10 rds
Every 90 seconds
1 x power snatch
1 x full snatch
1 x hang snatch
38:00 - 53:00
C)
For time:
10-1
OHS
C2b/pull ups
30 double unders
(15 min cap)
Accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 rds (not for time)
5 x max strict hspu
5 x 10 one arm rows
5 x 10-15 weighted back extenstions
Tuesday
Start class @ 0:04 past the hour
0:00 - 23:00
A)
Back squats 5 x 4 @ 70%
With
Strict press 5 x max strict press @ 70%
33:00 - 41:00
B)
8 min amrap
3,6,9,12...
Power clean and jerks (135,95)
T2b
48:00 - 56:00
C)
For time:
50 x wall balls
40 x box jumps
30 x burpees
(8 min cap)
Accessories
1)
5 x 5/3 muscle ups
With
5 x 5-15 ghr
2)
5 x 10 barbell rows
With
5 x 10 bent lateral complex
Wed
A)
30 min gymnastics
B)
Partner wod
10 rds each
Prowler one length and swap
(Male x 2 20kg, female x 1 10kg)
C)
Partner wod
10 rds each
Farmers carry 1 length
Male 35kg each corner
Girls 22.5kg dumbells
D)
Back yoke carry
10 rds each (15 meters)
You decide weight
Thursday
0:00-28:00
A)
Dead lifts 3 x 3 @ 75% + 10kg
With
Bench press 5 x max reps @ 90%
35:00 - 43:00
B)
8 min amrap
3,6,9,12,...
pull ups
Bar facing burpees
46:00 - 56:00
C)
For time:
500-100 row
50-10 double unders
(10 min cap)
Accessories
1)
5 x 1 leg less rope climbs/ 2 x rope climb
With
5 x 30 second side plank
2)
5 x 10 one arm rows
With
5 x 1 min plank
Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x power clean
1 x full clean
1 x hang clean
1 x front squat
22:00 - 32:00
B)
For time:
45 x bbt (95,65)
45 x cal row
(10 min cap)
39:00 - 51:00
C)
3 rds
For time:
21 x wall balls (20,14)
21 x box jumps step down (24,20)
Accessories
1)
5 x 5 bar muscle ups
With
5 x 5-15 ghr
2)
5 x 10 reverse grip barbell rows
With
5 x 8 strict t2b
Saturday
A)
Back squats 5 x 3 pause squats @ 65%
With
Barbell z-press 5 x 5-8
B)
10-1
Strict reverse grip pull ups
Dips
200 meter run
Optional accessories
1)
10 min emom
1 x full snatch
1 x hang snatch
2)
5 x 10-15 weighted back extenstions
With
5 x 8-12 dumbell bench rows
Saturday
0:00 - 28:00
A)
Back squats 5 x 5 @ 70%
With
5 x 8-10 double k/bell press
38:00 -
B)
3 rds
15 x barbell thrusters (95,65)
15 x bar facing burpees
Accessories
5 x 12 t2b
5 x 10 one arm rows
5 x 10 bent lateral complex
5 x 10-15 dumbell curls
Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerk / push jerk
22:00 - 32:00
B)
10 min amrap
5 x power cleans (155,105)
10 x c2b/pull ups
-2010 Sectionals
41:00 - 55:00
For time:
1 k row
20/15 x m/ups
1 k row
Optional accessories
5 x 10 one arm rows
5 x 5-15 ghr
5 x 20 band pull aparts
5 x 30 bent knee anchored side sit ups
Thursday
0:00 - 30:00
A)
Dead lifts 5 x 5 @ 70% + 15kg
With
Bench Press 5 x max reps @ 80%
37:00 - 44:00
B)
7 min amrap
Max reps
3,6,9,12...
Dead lifts (225,155)
Bar facing burpees
4 min rest
7 min amrap
C)
7/5 x bar muscle ups / 7/5 x strict pull ups
21 x cal row
Accessories
5 x 10 strict reverse grip pull ups
5 x 45 second hollow hold
5 x 5-10 reverse grip barbell rows
5 x 1 min plank
Wednesday
A)
30 min gymnastics
B)
In between both movements below, B&C work up to a heavy-max 30 meter farmers carry.
2 rds
Sled pull and push (race)
C)
2 rds
harness races
Optional extra's
1)
Work up to a 15 meter max over head yoke carry
2)
2 rds rope pull
Tuesday
0:00 - 27:00
A)
Pause back squats 5 x 5 @ 65% + 10kg
With
Strict press
5 x 40%
5 x 50%
5 x 60%
5 x 70%
5 x 80%
5 x 90%
3 x 95%
Max @ 100%
-try for a new max
34:00 - 55:00
B)
100 x wall balls
75 x pull ups
50 x burpees
Accessories
5 x 10 one arm rows
5 x 5-15 ghr
3 x 10 bent lateral complex
3 rds
45 second side plank (each side)
60 second plank
(90 second rest)
0:00 - 22:00
A)
11 rds
Every 2 min
1 x power snatch
1 x full snatch
1 x hang snatch
1 x snatch balance
-record both B @ C on the board
29:00 - 39:00
B)
10-1 x OHS (95,65)
30 x double unders
(10 min cap)
44:00 - 50:00
C)
For time or max reps
60 x t2b
Optional accessories
5 x 5-10 strict hspu
5 x 10 single leg calf raises
5 x 10 strict reverse grip pull ups
5 x 20 single leg calf raises
Saturday
0:00 - 25:00
A)
Back squats
20 x(255,150)
12 x (280,165)
6 x(310,185)
2 x(345,195)
With
5 x 8/10 dumbell z-press
32:00 - 56:00
B)
6 rds
Every 2 min
20 x wall balls
10x strict pull ups
Straight into
6 rds
Every 2 min
50 x double unders
12 x burpees
Optional accessories
5 x 5 bar muscle ups
5 x 10 one arm rows
5 x 5-15 ghr
5 x 20 single calf raises
Friday
0:00 - 20:00
A)
10 rds
Every 2 min
1 x full clean
1 x cluster
1 x split jerk
28:00 - 48:00
50 x clean and jerks (115,75)
50 x t2b
50 x cal row
5 min rest
5 min emom
4/3 x muscle ups / 6/5 x strict pull ups
Accessories
5 x 5-10 reverse grip barbell rows
3 x 10 Y-T-W
5 x 30 back extenstions
5 x 10-15 dumbell curls