A)
30 min gymnastics
B)
Partner work / rest today
6 rds each
5 x dead ball / sand bag over shoulder
C)
Partner work
5 rds each
Farmers carry there back 32,24kg k/bells or 25,15kg dumbells
-plank while parter is working
Partner work
D)
2 rds each rope pull
E)
15 meter max overhead yoke carry
0:00 - 25:00
A)
Back squats 5 x 3 @ 75% of your 3 rep max
With
5 x 5 strict press (continue from last weeks)
-if you get all 5's go heavier by 2.5kg next time
35:00 - 49:00
B)
For time:
30,20 - OHS (105,70)
15,10 - muscle ups / dips or double dips
50:00 - 57:00
C)
7 min amrap
T2b x 6
Burpees x 7
Double unders x 20
Optional accessories
1)
5 x 6-10 barbell rows
With
5 x Max ghr
2)
5 x 10 one arm rows
With
5 x 8 weighted dips
:00 - 15:00
1)
10 rds
Every 90 seconds
1 x power snatch
1 x power snatch 2 inches from floor
1 x hang power snatch
22:00 - 37:00
2)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerks
45:00 - 53:00
3)
Open wod 14.5
Complete as many rounds and reps as possible in 4 minutes of:
100,65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
-if 90 reps or 3 rds completed are under 4 min you can start your next rd before the 4 min mark.
-if 3 rds aren't completed in 4 min you then stop at 4 min.
-score equals total reps
Optional Accessories
1)
5 x 10 bent laterals
With
5 x 15-25 banded leg curls
2)
5 x 20 band pull aparts
With
5 x 10-20 second l-sit
A)
1600 x run
10 rds
10 x box jumps (step down)
10 x ghd sit ups
1 x rope climb
1600 x run
B)
5 rds
10 x slow ring rows
25 x back extensions
14 x controlled knee raises to the side
C)
3 rds
12 x side lunges
24 x banded good mornings
A)
Front squats
0:00 - 25:00
A)
Front squats 5 x 3 @ 70% + 15kg
With
3 x 8/10 dumbell shoulder press
32:00 - 55:00
B)
5 rds
400 x run
8 x strict hspu
16 x c2b/pull ups
Optional accessories
1)
5 x 6 muscle ups
With
5 x 10 bent lateral complex
2)
3 x 10 Y-T-W
With
5 x 15-25 banded press downs
0:00 - 15:00
A)
10 rds
Every 2 min
1 x full snatch
1 x hang snatch
1 x overhead squats
25:00
B)
3 rds
For time:
50 x wall balls (20,14)
10 x power clean and jerks (135,95)
5 min rest
For time:
20 x t2b
50 x cal row
20 x t2b
Optional accessories
1)
5 x 5-15 ghr
With
5 x 10-15 dumbell curls
Thursday
0:00 - 28:00
A)
5 x 8 deficit dead lifts
With
Bench press 3 x 8
35:00 - 50:00
B)
15,10,5 x bar muscle ups
50,35,20 x box jumps step down (24,20)
53:00 - 58:00
C)
5 min amrap
5 x hspu
5 x strict pull ups
Optional Accessories
1)
5 x 10 one arm rows
With
5 x 30 second side plank in between
2)
5 x 6-12 dumbell bench rows
With
5 x 60 second planks
A)
30 min gymnastics
B)
B)
15 meter max overhead yoke carry
With
15 meter max farmer carry
C)
2 rds
Sled pull races heavy there and back
With
Sled pulls
D)
2 rds
Sled push races high handles there low handles back
Tuesday
0:00 - 25:00
A)
Back squats 5 x 7 @ 70% of last weeks 3 rep max
With
5 x 5 strict press (continue from last weeks)
-if you get all 5's go heavier by 2.5kg next time
32:00 -
B)
5 rds
For time:
15 x dumbell thrusters (22.5,15kg)
50 x double unders
3 x rope climbs
3 min rest
For time:
30 x t2b
50 x k/swings (24,16kg)
Optional accessories
1)
5 x 10 bent lateral complex
With
5 x Max ghr
2)
5 x 12/9 ring or bar dips
With
5 x 20 lying band pull aparts
Monday
-start class @ 0:05 past the hour
0:00 - 10:00
A)
10 min amrap or for time:
10-1
strict pull ups
Burpees
17:00 - 32:00
B)
15 min emom
2 x power snatches
39:00 - 54:00
C)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerk
Optional accessories
1)
5 x Max hspu
With
5 x 6-12 barbell rows
2)
5 x 15 - 25 banded leg curls
With
5 x 20 band pull aparts
A)
5 rds
400 x run
Dumbell front rack lunges (15,10kg) (full length of gym)
50 x double unders
10 x strict leg raises
6 min rest
B)
3 rds
30 x bent knee side sit ups
500 x row
3 x rope climbs / 15 x ring rows
0:00 - 25:00
A)
Front squats 5 x 5 @ 65% + 10kg
With
3 x 8/10 dumbell shoulder press
33:00
B)
5 rds
For time:
10 x dumbell power cleans (22.5,15kg)
5 x muscle ups /10 x dips
5 min rest
20-2 - wall balls
10-1 - c2b/pull ups
Optional accessories
1)
5 x 5-15 weighted push ups
With
5 x Max ghr
2)
5 x 5-10 barbell rows
With
5 x 20 lying band pull aparts
Friday
A)
0:00 - 15:00
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from the floor
1 x hang full snatch
Straight into
15:00 - 20:00
Emom x 5
1 x full snatch
30:00 -
B)
5 rds
4 x power clean and jerks (185,125)
8 x box jumps (30,24)
2 x rope climbs
3 min rest
1 k row for time
Optional accessories
1)
5 x 10 strict t2b
With
5 x 30 back extensions
2)
5 x 10-15 dumbell curls
With
5 x 20 single calf raises
Thursday
0:00 - 28:00
A)
Dead lifts 5 x 5 @ 70%
With
Bench press 3 x 8
34:00 -
B)
6 rds
For time:
10 x dead lifts (275,185)
50 x double unders
10 x hspu
50 x double unders
Optional Accessories
1)
5 x 10 strict reverse grip pull ups
With
5 x 30 second side plank each side
2)
5 x 10 one arm rows
With
5 x 60 second planks
Wed
A)
30 min gymnastics
B)
B)
15 meter max overhead yoke carry
With
15 meter max farmer carry
C)
2 rds
Sled pull races heavy there and back
With
Sled pulls
D)
2 rds
Sled push races high handles there low handles back
Tuesday
0:00 - 30:00
A)
Work to a 3 rep max back squat
With
5 x 5 strict press (start at a weight you can hit all the reps quite comfortably)
35:00 - 55:00
B)
4 rds
Every 5 min
Dumbell power snatches x 20 (22.5kg,15kg)
C2b x 15/pull ups
Box jump over x 10 (24,20)
Optional Accessories
1)
5 x 12/10 x dips
With
5 x 5-10 reverse grip barbell rows
2)
5 x Max ghr
With
5 x 20 lying band pull aparts
Monday
0:00 - 10:00
A)
10 min emom
Min 1 - 15 x dumbell thrusters (15,10kg)
Min 2 - 10 x t2b
17:00 - 32:00
B)
10 rds
Every 90 seconds
1 x power snatch
1 x power snatch 2 inches from floor
1 x hang power snatch
39:00 - 54:00
C)
1 x full clean
1 x hang clean
1 x split jerk
Optional accessories
1)
5 x max strict hspu
With
5 x 15-25 banded leg curls
2)
5 x 10 bent lateral complex
With
5 x 10 one arm rows
A)
5 rds
400 x run
20 x box jumps step down (24,20)
2 x rope climbs / 10 ring rows
5 min rest
B)
3 rds
500 x row
35 x double unders
12 x ball slams
4 min rest
C)
3 rds
20 x straight leg sit ups
30 x bent knee side sit ups
15 x strict hanging knee raises
90 seconds rest
0:00 - 25:00
A)
Front squats 5 x 3 @ 70% + 10kg
With
3 x 8/10 dumbell shoulder press
-make sure your trying to add weight or reps on your strict press
35:00 - 56:00
B)
5 rds
For time:
1 rd "DT"
20 x cal row
(21 min cap)
"DT"
12 x dead lifts (155,105)
9 x hang power cleans " "
6 x push jerks " "
Optional accessories
1)
5 x max muscle ups
With
5 x 6-12 reverse grip barbell rows
2)
5 x 10 bent lateral complex
With
5 x max ghr
0:00 - 25:00
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x hang snatch
1 x snatch 2inches from floor
1 x full snatch
22:00 - 32:00
B)
21,15,9
Dumbell thrusters (22.5,15kg)
K/swings (24,16kg)
-if you can't do 21 unbroken @ 15,10kg use that weight instead.
40:00 - 50:00
C)
4,8,12,16,20.......
Wall balls
C2b/pull ups
Optional Accessories
1)
Pistols 5 x 8 each leg
With
5 x 30 back extensions
2)
Leg less rope climb 5 x 1/ 2 x rope climbs
With
5 x 15 - 25 banded leg curls
5 x max ghr