Tuesday
0:00 - 20:00
A)
20 min emom
1 x hang full snatch
1 x full snatch
30:00 - 46:00
B)
-record each score on board
“3 wise men”
Three amraps in 16 min
4 min amrap
5 x hang squat snatch (135,95)
10 x bar facing burpees
2 min rest
4 min amrap
10 x power cleans (135,95)
20 x pull ups
2 min rest
15 x box jump overs (24,20)
30 x wall balls (20,14)
Optional accessories
1)
5 rds (not for time)
10/8 x strict hspu
1 min plank
30 x back extensions
2)
4 x 20 band pull aparts
4 x 10 seated supported internal rotations
Wed
5 rds each
0:00 - 20:00
A)
10 min emom
1 x full clean
1 x hang clean
1 x split jerk/jerk
Straight into
10 min emom
1 x full clean and jerk/jerk
B)
27:00 - 55:00
Back squats 3 rep max
-then 3 x 5 pause squats @ 72.5% of above.
With
3 x 8/10 x Dumbell shoulder press
-once you finish Dumbell shoulder press do:
3 x 8/10 x alternate k/bell press each arm
Optional Accessories
1)
Partner
Work/rest
5 rds each
10 x walking front rack lunges
5/3 x strict muscle ups
-weight increases every set
155,165,175,185,195
105,115,120,125,125
2)
Partner wod
5 rds
Work/rest
10 x strict weighted pull ups (22.5,15kg)
12 x dumbell step overs (22.5,15kg)(20,18 inches)
-6 reps left leg, 6 reps right leg
3)
5 x 10 pause bent laterals
5 x 20 side plank dips
Thursday
A)
Teams of 3
20/15 x bike20/15 x cal row
-person 1 starts again when person 3 finishes bike.
B)
Death by 10 meters
C)
3 rds
1 min side plank each side
1 min plank
1 min rest
Friday
A)
Start timer @ 0:05 past the hour
0:00 - 24:00
A)
12 rds
Every 2 min
3 x power snatch (t&g)
B)
31:00 - 51:00
10 rds
Every 2 min
1 x power clean
1 x full clean
1 x hang clean
Optional below
1)
Partner wod
5 rds each
(Work/rest)
4 x power cleans (225,155)
3 x sand bag to shoulder
2 x leg less rope climbs / rope climbs
2)
5 x Max strict hspu (3,1 grey mat)
With
5 x 12 one legged dead lifts
Saturday
Starting @ 8:15am
0:00 - 45:00
A)
Dead lifts - 5 x 5 t&g
Bench press - 5 x 5
-when you finish your 5’s on the bench work up to a heavy 2-3 rep set.
B)
Murph
1600 run
100 x pull ups
200 x push ups
300 x squats
1600 run
-Gymnastic movements can be broken up in any order.
Accessories
5 x 8-12 dumbell bench rows
With
5 x 10 pause bent laterals
Sunday
Partner wod
A)
18 min emom
Min 1 - 500/400 bike c2
Min 2 - rest
-work with partner, make sure they are off at 50 seconds at the latest for a change over.
2 min change over
B)
18 min ski erg
Min 1 - 15/10 x cal
Min 2 - rest
-same as above scale so they are off at 50 seconds at the latest.
2 min change over
C)
18 min row
Min 1 - 18/12 x cal
Min 2 - rest