0:00 - 20:00
A)
10 rds
Every 2 min
1 x full clean
1 x hang clean
2 x front squats
27:00 -
B)
20 - 2 or 10 - 1 push ups
5 x strict pull ups
5 min rest
C)
10-1 x dips
200 x row
Optional accessories
A)
5 x 10 barbell rows
With
5 x 10-15 dumbell tricep extensions
B)
5 x 10 one arm rows
With
5 x 1 min plank
0:00 - 20:00
A)
20 min amrap
20/15 x cal row
10 x strict leg raises
5 x strict hspu
27:00
B)
Partner wod (work/rest)
8 rds each
15/10 x cal ski erg
15 x ball slams
-one partner does whole Rd, partner two then does whole Rd
0:00 - 20:00
A)
10 rds
Every 2 min
1 x power snatch
1 x full snatch
1 x hang snatch
27:00 - 36:00
B)
3 rds
Every 3 min
15 x thrusters (95,65)
50 x double unders
44:00 - 52:00
C)
8 min amrap
10 x wall balls
5 x strict reverse grip pull ups
-aim for 1 rd min
Accessories
1)
5 x 20 band pull aparts
With
5 x 20 standing calf raises
2)
5 x 25 back extensions
With
5 x 10 dumbell shoulder internal rotations
A)
30 min gymnastics
B)
30 min strong man (coaches call)
Tuesday
0:00 - 20:00
A)
10 rds
Every 2 min
2 x hang cleans +
1 x split jerk
25:00 - 35:00
B)
10 min emom
3 x back squats
42:00 - 54:00
C)
12 min amrap
30 x wall balls
20 x box jump overs
2 x rope climbs
Optional Accessories
1)
5 x Max strict hspu
With
5 x 16 pistols
2)
3 rds
1 min side plank each side
1 min plank
1 min rest
A)
10 rds
Every 2 min
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
29:00 - 39:00
B)
10 min emom
8 x thrusters (95,65) &
8 x c2b/pull ups
46:00 - 52:00
6 min amrap
12 x burpee box jump overs
12 x dumbell front rack lunges
Optional Accessories
1)
5 x 10 pause bent laterals
With
5 x Max ghr
2)
5 x 20 band pull aparts
With
5 x 30 double leg standing calf raises
Friday
A)
10 rds
15/10 x cal row
8 x dips
6 x strict t2b
B)
5 rds
Block run
10 x pause reverse grip barbell rows
20 x anchored side sit ups
Thursday
0:00 - 18:00
A)
-10 x c2b/pull ups after every bar
10 x full snatches (95,65)
10 x full snatches (115,75)
8 x full snatches (135,85)
8 x full snatches (145,95)
6 x full snatches (155,105)
6 x full snatches (165,115)
4 x full snatches (175,120)
4 x full snatches (185,125)
2 x full snatches (195,130)
2 x full snatches (205,135)
(18 min cap)
26:00 - 41:00
B)
10 rds
Every 90 seconds
5 x squats
-try to keep your position but move a bit faster today.
Optional Accessories
1)
5 rds
12 x dumbell power snatches each arm (22.5,15kg)
6 x one arm dumbell thrusters each side (22.5,15kg)
2)
5 x Max ghr
With
5 x 10 pause bent laterals
Wed
Gymnastics & Strongman.
Tuesday
0:00 - 18:00
A)
12 rds
Every 90 seconds
1 x power clean
1 x full clean
1 x hang clean
28:00 - 43:00
B)
5 rds
10 x dead lifts (225,155)
20 x wall balls
(15 min cap)
50:00 - 55:00
C)
5 min amrap
12 x burpee box jump overs
12 x dead lifts (155,105)
Optional extra’s
1)
5 rds
12 x pistols
12 x kipping hspu
12 x cal row
2)
5 x 1 min side plank each side
With
5 x 20 band pull aparts
0:00 - 18:00
A)
12 rds
Every 90 seconds
1 x power snatch
1 x full snatch
1 x hang snatch
26:00 - 37:00
B)
0:00 - 5:00
3 rds
10 x thrusters (115,75)
15 x c2b/pull ups
6:00 - 11:00
3 rds
10 x thrusters (115,75)
15 x c2b/pull ups
45:00 - 52:00
C)
7 min amrap
10 x dumbell front rack lunges (22.5,15kg)
10 x box jump overs
Optionals accessories
1)
5 x 10 reverse grip barbell rows
With
5 x max ghr
2)
5 x 10-15 alternate dumbell curls
With
5 x 1 min plank
A)
5 rds
400 x run
50 x double unders
3 x rope climbs / 15 x slow ring rows
6 min rest
5 rds
300 x row
Lung gym
30 x back extensions
C)
3 rds
30 seconds side plank each side
60 seconds plank
60 seconds rest
0:00 - 23:00
A)
0:00 - 5:00
Emom x 5 - 5 full cleans @ (135,95)
1 min rest
Emom x 5 - 4 full cleans @ (145,100)
1 min rest
Emom x 5 - 3 full cleans @ (155,105)
1 min rest
Emom x 5 - 2 full cleans @ (165,110)
28:00 - 38:00
Emom x 10
2 x front squats (climbing as you go)
45:00 - 55:00
C)
80 x k/bell snatches (24,16)
-every time you put it down or change hands 8 x burpees over box (24,20)
Optional Accessories
1)
5 x Max ghr
With
5 x 10 c2b/pull ups
2)
5 x 15-25 banded pressdowns
With
5 x 10-15 dumbell curls
0:00 - 30:00
A)
50,40,30,20,10 x cal row
27,21,15,9,6 x bar facing burpees
27 power snatches (75,55)
21 power snatches (95,65)
15 power snatches (115,75)
9 power snatches (135,95)
Max power snatches (155,105)
-if there is more then 10 of them stagger their start
37:00 - (not for time but quality)
5 x 5/3 muscle ups
With
5 x 12 barbell thrusters (95,65) (unbroken)
And
5 x 10 strict reverse grip pull ups
Optional Accessories
1)
50 x double unders
With
1 x leg less rope climbs
2)
5 x 30 back extensions
With
5 x 10 one arm land mine rows each side
0:00 - 28:00
A)
Dead lifts 5 x 5 @ 70% + 15kg
With
Bench press 3 x 8
-work up to a heavy 3 rep max bench after your 8's
36:00 - 51:00
5 rds
15 x dead lifts (135,95)
15 x t2b
Optional Accessories
1)
5 x 10 strict hspu
With
5 x 20 landmine twists
2)
10 x strict reverse grip pull ups
With
5 x 45 second hollow hold
A)
30 min gymnastics
Work to a 15 meter max overhead yoke carry
With
Work to a 30 meter max yoke carry
C)
2 rds
Rope pull races
D)
2 rds
Harness races
0:00 - 25:00
A)
Back squats 5 x 3 @ 75% + 10kg of your 3 rep max
With
5 x 5 strict press (continue from last weeks)
28:00 - 40:00
Open wod
14.2 / 15.2
-every 3 minutes as long as you can. If you get the work done, rest until the next 3 min before you start the next section. If you don't finish the work within the 3 min your out.
0:00 - 3:00
2 rds
10 x OHS (95,65)
10 x c2b/pull ups
3:00 - 6:00
2 rds
12 x OHS
12 x c2b/pull ups
6:00 - 9:00
14 x OHS
14 x c2b/pull ups
9:00 - 12:00
16 x OHS
16 x c2b/pull ups
C)
47:00 - 57:00
Partner work / rest
5 rds each
10 x bar dips
5 x dead ball/sandbag to shoulder
Optional accessories
1)
5 x 10 bent lateral with a pause
With
5 x Max ghr
2)
5 x 8 strict t2b
With
5 x 20 lying band pull aparts
0:00 - 20:00
A)
10 rds
Every 2 min
3 x full snatches &
30 x double unders
-weight can go heavier as you go along
28:00 - 48:00
10 rds
Every 2 min
1 x power clean
1 x full clean
2 x split jerks &
8/6 x strict reverse grip pull ups
-weight can climb as you go along
-choose a pull up number that won't take more then two sets.
Optional accessories
1)
5 x 10 strict hspu
With
5 x 10 barbell rows
2)
5 x 10 one arm rows
With
5 x 30 back extensions
A)
2 rds
1600 x run
100 x double unders
10 x rope climbs (50 x ring rows)
75 x anchored sit ups
5 min rest
B)
4 rds
Double k/bell farmers carry (70 meters)
30 Russian twits
1 min plank
0:00 - 25:00
A)
Front squats 5 x 5 @ 65% + 15kg
With
3 x 8/10 dumbell shoulder press
33:00 - 41:00
-put both scores up on the board, total reps
B)
8 min amrap:
1,2,3,4,5.....
K/swings (24,16kg)
B/B/T (95,65)
48:00 - 55:00
C)
7 min amrap:
2,4,6,8....
C2b/pull ups
Burpee box jump overs
Optional Accessories
1)
5 x 8 Pistols each leg
With
5 x 10 reverse grip barbell rows
2)
5 x Max ghr
With
5 x 10-15 two arm dumbell tricep overhead extensions