0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full clean + 3 x front squats
22:00 -
Work/rest with partner
(Do set of thrusters and pull ups and then your partner goes)
B)
30 x thrusters (65,45)
10/7 x strict pull ups
25 x thrusters (95,65)
10/7 x strict pull ups
20 x thrusters (115,75)
10/7 x strict pull ups
15 x thrusters (135,95)
10/7 x strict pull ups
10 x thrusters (155,100)
10/7 x strict pull ups
5 x thrusters (165,105)
10/7 x strict pull ups
Optional accessories
1)
5 x 10 reverse grip barbell rows
With
5 x 6 front rack k/bell lunges on to a plate
2)
5 x 10 double dumbell rows (one at a time) just ask me
With
5 x 10/7 x dips
Friday 20th April
0:00 - 10:00
A)
10 min emom
10 x overhead squats (95,65)
5 x burpees over bar
7 min rest
17:00 - 27:00
B)
10 min emom
8 x t2b
8 x box jump
7 min rest
34:00 - 44:00
C)
10 min emom
7 x power snatches (75,55)
21 x double unders
Accessories
1)
5 rds
10 x ring roll outs
With
30 x back extensions
2)
5 x 10-15 dumbell curls
With
5 x 24 side sit ups
Thursday 19th April
0:00 - 28:00
A)
5 x 3 dead lifts (reset every rep) keep building from weeks before.
With
3 x 8 bench press
-then do heavy sets of 3 bench after working sets.
35:00 - 55:00
B)
20 min amrap
7 x dead lifts (245,155)
7 x strict hspu
7/5 x bar muscle ups (strict pull ups)
Optional Accessories
1)
3 rds
20 side plank dips each side
1 min plank
1 min rest
2)
5 x 10 one arm rows each side
With
5 x 30 standing calf raises
Wednesday 18th April
A)
30 min
Gymnastics
B)
30 min strong man
Tuesday 17th April
Tuesday
0:00 -
A)
Power clean and jerks 10-1 @ (135,95)
In between each Rd and finish with a Rd of below.
1 x rope climb
9/7 x dips
18 x lunges
7 min rest
B)
5 rds
50 x double unders
Strict t2b x 8 / strict leg raises x 10
5 min rest
C)
5 x 10 one arm rows
With
5 x 10-15 dumbell lying tricep extensions
Optional accessories
5 x 20 band pull aparts
With
5 x 35 back extensions
Monday 16th April
0:00 - 30:00
A)
Back squats
Work up to a 3 rep max or heavy set, with out dropping the bar
And then do 4 x 3 pause squats @ 70%
With
3 x 8 strict press
35:00 - 55:00
B)
5 rds
Min 1 - Wall ball x 15
Min 2 - Strict pull ups x 10/7
Min 3 - Ski erg x 12/9
Min 4 - rest
Options accessories
1)
4/2 x strict muscle ups
With
12 x pause pistols
2)
5 x 10 reverse grip barbell rows
With
5 x max ghr
Monday 9th April - Sunday 15th April
Monday
A)
0:00 - 30:00
A)
Back squats
Work up to a 5 rep max or heavy set, with out dropping the bar
And then do 3 x5 pause squats @ 70%
With
3 x 8 strict press
36:00 - 46:00
B)
5 rds
Every 2 min
10 x dumbell thrusters (22.5,15kg)
10 x strict pull ups
Straight into
46:00 - 56:00
C)
5 rds
Every 2 min
10 x dumbell dead lifts (22.5,15kg)
10 x dumbell thrusters
Optional Accessories
1)
3/2 x strict muscle ups
With
5 x Max ghr
2)
5 x 10 Barbell rows
With
5 x 10 seated dumbell shoulder internal rotations
Tuesday
0:00 - 17:30
A)
5 rds
Every 3:30
15/10 x push ups
8 x strict t2b/10 x strict leg raise 12 x knee raises
300/250 meter row
25:00 - 42:30
B)
5 rds
Every 3:30
20 x wall balls
3 x rope climbs
50 x double unders
C)
3-5 rds (not for time but quality)
10 x dips
10 x pause bent laterals
Optional Accessories
1)
5 x 20 Band pull aparts
With
5 x 30 back extensions
2)
5-8 rds
10-15 x dumbell curls
With
10-15 x dumbell lying tricep extensions
Wed
A)
30 min gymnastics
B)
30 min strong man
Thursday
0:00 - 30:00
A)
Pause Dead lifts 5 x 5
With
3 x 8 bench press
34:00 - 57:00 or finish
B)
Partner wod
6 rds each
400 run
10 x strict hspu
10 x strict reverse grip pull ups
-one partner runs, while the other partner completes the gymnastic component.
-make sure you finish the gymnastic component before your partner is back. Scale if need be.
-once partner is back from run, change even if you haven’t finished.
Optional Accessories
1)
5 x 6 bar muscle ups
With
5 x 10 pause bent laterals
2)
5 x 20 band pull aparts
With
5 x 10 ring roll outs
Friday
0:00 - 15:00
A)
Every 90 seconds
5 x Front squats
-position, position!
25:00 -
-partner wod
B)
50 x wall balls
150 x t2b
75 x power cleans (155,95)
-partner one does wall balls, once finished, partner two will start wall balls. When partner one finishes wall balls they will start accumulating reps of t2b, once partner two finishes their wall balls they will join partner one on chipping away at the t2b. Once the 150 t2b are complete both team members will start working through their 75 power cleans.
5 min rest
Partner wod
C)
300 double unders
-split by doing max reps between you and partner until done.
Optional Accessories
1)
5 x 8/10 dumbell seated shoulder press
With
5 x Max ghr
2)
5 x 12 slow ring rows
With
5 x 30 standing calf raises
Saturday
A)
10-1 full snatches (115,65)
1 Rd of Cindy between each Rd of snatches.
“Cindy”
5 x pull ups
10 x push ups
15 x squats
7 min rest
B)
5 rds each (not for time)
10 x reverse grip barbell rows
15 x ring leg curls
1 min plank
Sunday
A)
6 rds
400 run
15 x ball slams
2 x rope climbs /12 ring rows
15 x broad jumps
1 min rest
B)
3 rds
24 x anchored sit ups
15 x v-ups
15 x straight leg lying leg raises
90 seconds rest
Sunday 8th April
A)
1600 run
5 rds
20 x Russian swings
20 x walking lunges
400 x run
5 rds
15 x ball slams
30 x anchored sit ups
1600 x run
6 min rest
B)
5 rds
12 x slow ring rows
15 x table makers
30 x Russian twists
Saturday 7th April
Sat
0:00 - 10:00
A)
10 min emom
3 x front squats
17:00 - 37:00
B)
Partner wod (work/rest
5 rds
7 x front squats (165,105)
7 x strict pull ups
(10 min cap)
45:00 - 55:00
C)
Partner wod (work/rest)
5 rds
10 x push jerks (145,95)
10 x k/swings
40 x double double unders
(10 min cap)
Accessories
1)
5 x 10 barbell rows
With
5 x max ghr
2)
5-8 x 10-15 dumbell tricep extensions
And
5-8 x 10-15 dumbell alternate curls
Friday 6th April
0:00 - 30:00
A)
5 rds
15 x overhead squats (115,75)
3 x rope climbs
400 x run
(30:00 min cap)
37:00 - 52:00
B)
5 rds
Min 1 - max strict hspu (30 seconds)
Min 2 - max set of bar muscle ups
Min 3 - 20 x anchored side sit ups
Optional Accessories
1)
5 x 10 bent lateral complex
With
5 x 15 ring leg curls
2)
5 x 20 band pull aparts
With
5 x 8 strict t2b
Thursday 5th April
Thursday
0:00 - 28:00
A)
5 x 3 dead lifts (reset every rep)
With
3 x 8 bench press
36:00 -
B)
10 - 1
Strict reverse grip pull ups
Dips
Burpee box jump overs
Optional Accessories
1)
5 x 1 - leg less rope climb
With
5 x 20 x side plank dips
2)
5 x 10 slow ring rows
With
5 x 1 min weighted plank
Wednesday 4th April
A)
30 min gymnastics
B)
30 min strong man (coaches call)
Tuesday 3rd April
0:00 - 20:00
A)
20 min emom
Min 1 - 15/10 cal row
Min 2 - 15 wall balls
30:00 - 54:00
B)
Partner wod (work/rest)
10 rds
5 x strict pull ups
6 x power cleans (135,95)
7 x burpees over bar
(24 min cap)
Optional Accessories
1)
5 rds
Every 2 min
3/2 x strict muscle ups
10 x pause pistols
2)
5 x 10 one arm rows
With
5 x 30 back extensions
Monday 2nd April
A)
0:00 - 30:00
A)
Back squats
Work up to a 3 rep max or heavy set, with out dropping the bar
And then do 4 x 3 pause squats @ 70%
With
5 x 5 strict press
38:00 -
-partner wod
B)
50 x double unders
30 x thrusters (95,65)
50 x double unders
20 x thrusters (115,75)
50 x double unders
10 x thrusters (135,95)
Optional accessories
1)
5 x 1 leg less rope climbs
With
5 x max ghr
2)
5 x 10 pause bent laterals
With
5 x 10 ring roll outs
Sunday 1st April
A)
Teams of 3
9 k row
-change every 500
-once you finish your 500 row, every time:
15 x ball slams
20 x lunges
12/9 x cal ski erg
Saturday 31st March
0:00 - 20:00
A)
20 min amrap
21 x strict press (75,45)
3 x rope climbs
50 x anchored sit ups.
27:00 - 47:00
B)
20 min amrap
400 x run
20 x k/bell snatches (24,16kg)
10 x bar dips
-change hands every 5
Optional accessories
1)
5 x 10 pause bent laterals
With
5 x 8 strict t2b
2)
5 x max L-sit
With
5 x 10 dumbell seated shoulder internal rotations
Friday 30th March
Friday
0:00 - 20:00
Partner wod (Rd for Rd)
A)
20 min cap
5 rds each
Partner (work/rest)
25 x wall balls
50 x double unders
30:00 -
B)
5 rds each (partner wod)
5 x front squats (165,115) (no rack)
10 x t2b
15 x box jumps step down (24,20)
C)
150 x cal row
-change every 15
Thursday 29th March
Thursday
0:00 - 28:00
A)
Pause Dead lift 5 x 5
start at 70% or something that feels quiet easy and build with good movement from there.
With
Bench press 3 x 8
35:00 -
B)
Partner wod
5 rds each (Rd for Rd)
18/12 x push ups
10/7 x strict reverse grip pull ups
15 x ball slams
Wednesday 28th March
30 Minutes Gymnastic skills.
30 Min strongman.
Easter Class Times
Public holiday class times for Good Friday and Easter Monday.
Friday - 7am, 9am and 5pm.
Monday - 7am, 9am, 5pm
**Schwartz's Body will run 7am on Monday**