Monday
0:00 - 21:00
A)
15 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
28:00 - 55:00
B)
10 rds
5 x strict hspu
6/5 x strict pull ups
8 x 15 meter shuttle runs (touch floor)
-scale hspu and pull ups, to a number you can do unbroken.
3 min rest
5 rds
15 x wall balls (20,14)
35 x double unders
Optional Accessories
1)
5 x 10 barbell rows
With
5 x 8 strict t2b
2)
5 x 10 one arm rows
With
5 x 45 second side plank
Tuesday
0:00 - 21:00
A)
15 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerk
26:00 - 54:00
B)
Back squats
Work to a 5 rep max back squat
And then
3 x 5 pause back squats @ 75% of above
With
5 x 8/10 seated dumbell press
Optional wod
1)
Work / rest with partner
5 rds each
4/3 x muscle ups /8/6 x dips
8 x hang clean dumbell thrusters (22.5,15kg)
16/12 x cal row
-each wod should be a sprint!
-scale muscle ups to a number which can be done unbroken.
2)
5 x 10 pause bent laterals
With
5 x 5-15 ghr
3)
5 x 5-15 ring leg curls
With
5 x 10 one legged dead lifts or 5 x 10 wind mills
Wed
A)
30 min gymnastic
B)
30 min strong man
Thursday
0:00 - 15:00
A)
10 rds
Every 90 seconds 3 x power snatches
22:00 - 37:00
B)
10 rds
Every 90 seconds
3 x power clean and jerks
43:00 - 55:00
C)
12 min amrap
4 x full clean (135,95)
4 x thruster (135,95)
4/3 x bar muscle ups
Optional Accessories
1)
5 x 6 pause pistols
With
5 x 10 pause bent laterals
2)
5 x 10 seated supported shoulder internal rotations
With
5 x 1 - L-sit Rope climb
Friday
0:00 - 28:00
A)
5 x 3 dead lifts (reset every rep) keep building from weeks before.
With
5 x 5 bench press (start at your current 3 x 8 weight)
-after your working sets of bench press, do some heavier 3’s
35:00 -
B)
For time:
21,15,9
Dead lifts (225,155)
Block run
3 min rest
C)
30,20,10 x cal row
1 x Leg less rope climb / rope climb
Optional Accessories
1)
5 x max strict hspu
With
5 x 12 side strict knee raises
2)
5 x 10 one arm rows
With
5 x 20 second l-sit
Sat
0:00 - 25:00
A)
Work to a 5 rep max Front squat
then 3 x 5 pause front squats @ 70%
With
Weighted strict pull ups x 3-8 reps
-go a max set each time, but no more then 8.
34:00 - 54:00
B)
“Hero wod Saturday”
VAN AALTEN
AMRAP (with a Partner)
in 20 minutes
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)
Optional Accessories
1)
5 x max ghr
With
5 x 10-15 dumbell curls
2)
5 x 15-20 ghd sit ups
With
5 x 15 dumbell lying tricep extensions
Sunday
0:00 - 30:00
A)
Min 1 - 15 x box jumps (step down)
Min 2 - 15/10 x cal row
Min 3 - 20 x lunges
Min 4 - 500/400 x c2 bike meters
Min 5 - 15 x balls slams
Min 6 - rest
B)
3 rds
1 min side plank each side
1 min plank
1 min rest