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
Sunday 17th Dec
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
Saturday 16th Dec
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
Friday 15th Dec
0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x power snatches
-record times on board
25:00 - 40:00
B)
"DT"
5 rds
12 x dead lifts (155,105)
9 x hang power cleans
6 x push jerks
-record total reps on board
45:00 - 52:00
C)
7 min amrap
15 x wall balls
30 x double unders
Optional Accessories
1)
5 x 10 pause bent laterals
With
5 x 10 one legged k/bell dead lifts
2)
3 rds
45 second side plank each side
60 second plank
60 second rest
Thursday 14th Dec
A)
0:00 - 28:00
A)
5 x 8 deficit dead lifts + 10kg
With
Bench press 3 x 8
5 x 8 dead lifts from the rack/mat
-put time on Board and scale:
36:00 - 50:00
B)
2k row
Emom 2 bar muscle ups/ 5 x c2b/ 5 x pull ups
C)
52:00 - 56:00
-put reps on the board
4 min amrap:
T2b
Optional Accessories
1)
5 x 12/8 x dips
With
5 x 10 one arm rows
2)
5 x 10-15 dumbell curls
With
5 x 20 single leg calf raises
Wednesday 13th Dec
A)
30 min gymnastics
B)
15-20 min to do this:
Work up to a 15 meter max overhead yoke carry
And 30 meter max farmers carry
C)
2 rds each
Prowler races
High handles 20 meters
Low handles 20 meters
-not crazy heavy, a weight they can keep moving.
-make sure they go against someone and create a fun vibe and energy.
D)
If time:
2 rds each sled pull races
20 meters there and back
Tuesday 12th Dec
0:00 - 27:00
A)
Back squats 5 x 7 @ 70% + 10kg 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
36:00 - 48:00
-record score (total reps)
B)
12 min amrap
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
(Main site wod)
-if there are more then 10 people, get the faster ones to start first and the slower athletes to start 3 minutes later.
-make sure no one drops an empty bar.
52:00 - 57:00
C)
5 min amrap
10 x burpees
1 x rope climb
Optional Accessories
1)
5 x 6/3 muscle ups
With
5 x Max ghr
2)
5 x 8-12 one arm landmine rows
With
5 x 30 Russian twists
Monday 11th Dec
0:00 - 20:00
A)
10 rds
Every 2 min
3 x full snatches &
7/5 x strict pull ups
-weight can go heavier as you go along
-choose a pull up number that takes no more then 2 sets to achieve.
28:00 - 48:00
B)
10 rds
Every 2 min
1 x power clean
1 x full clean
2 x split jerks &
30 x double unders
-weight can climb as you go along
Optional accessories
1)
5 x 10 strict hspu
With
5 x 10 barbell rows
2)
5 x 8 Strict t2b
With
5 x 30 back extensions
Sunday 10th December
A)
1600 run
5 rds
15 x toes to rings
30 x side sit ups (anchored)
1600 run
5 min rest
B)
5 rds
Lung length of gym
21 x box jumps (step down)
30 x back extensions
10 x slow ring rows
Saturday 9th December
A)
9 rds
7 x full cleans (185,125)
8 x burpee box jumps (36,30)
7 min rest
B)
5 x 12 double k/bell front rack lunges
5 x 10 reverse grip barbell rows
5 x 5-15 ghr or 20-30 back extensions
Friday 8th Decemeber
A)
0:00 - 15:00
-record time on board
5 rds
For time:
3 x power snatches (135,95)
6 x OHS (135,95)
9 x c2b/pull ups
-the snatch weight should be a weight you could touch and go fresh or at least for the first set.
23:00 - 49:00
B)
5 rds
10 x strict hspu
2 x rope climbs
50 x double unders
Optional accessories
1)
5 x max muscle ups
With
5 x 10 one arm rows
2)
5 x 12 pistols
With
5 x 10 one legged dead lifts
Thursday 7th December
0:00 - 28:00
A)
Dead lifts 5 x 5 @ 70% + 10kg
With
Bench press 3 x 8
-work up to a heavy 3 rep max bench after your 8's.
35:00 - 55:00
B1)
0:00 - 9:00
21,15,9
Dumbell power cleans (22.5,15kg)
Bar dips
B2)
10:00 - 20:00
3 rds
21 x wall balls
10 x c2b/pull ups
21 x cal row
Optional Accessories
1)
5 x 10 bent lateral complex
2)
3 rds
45 seconds side plank each side
60 seconds plank
60 second rest
Wednesday 6th December
Wed
A)
30 min gymnastics
B)
For time:
-400 meters k/bell farmers carry (24,16kg)
-Overhead yoke carry 30 meters (empty)
-30 x sandbag / medball to shoulder (150,100)
-1 x rope pull (60,30kg)
-Overhead yoke carry 30 meters
-1 x rope pull
-Overhead yoke carry 30 meters
-400 meters farmers carry
Tuesday 5th Dec
Tuesday
0:00 - 25:00
A)
Back squats 5 x 3 @ 75% + 5kg 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
33:00 - 53:00
B)
20 min amrap
2 x power cleans (135,95)
2 x bar muscle ups / strict pull ups
200 x row
3 x power clean
3 x bar muscle ups
300 x row
4 x power cleans
4 x bar muscle ups
400 x row
And so on
Optional Accessories
1)
5 x 10 strict pull ups
With
5 x Max ghr
2)
5 x 20 lying band pull aparts
With
5 x 20 Landmine twists
Monday 4th Dec
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
22:00 - 42:00
B)
10 rds
Every 2 min
1 x power clean + push jerk +
1 x full clean + split jerk
49:00 - 55:00
C)
6 min amrap
21 x wall balls
12 x t2b
Optional accessories
1)
5 x 10 strict hspu
With
5 x 10 barbell rows
2)
5 x 30 back extensions
With
5 x 1 min plank
Monday 27th Nov - Sunday 3rd Dec
Monday
0:00 - 10:00
A)
-pick a weight where you can go all sets touch and go and unbroken with.
10 min emom
3 x power snatches (135,95)
-same weight each time
2 min rest
12:00 - 20:00
2 x power snatches on the min
-go heavier each rd
27:00 - 42:00
B)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerk
45:00 - 52:00
7 min amrap
20 x k/swings (24,16kg
20 x cal row
Optional accessories
1)
5 x 10 strict hspu
With
5 x 30 back extensions
2)
3 rds
45 x second side plank each side
60 x second plank
60 seconds rest
Tuesday
A)
0:00 - 27:00
A)
Back squats 5 x 7 @ 70% + 5kg 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
37:00 - 55:00
B)
For time:
75 x burpee box jump overs (24,20)
even - 5 x c2b/pull ups
Odd - 3 x power snatches (95,65)
-start with c2b/pull ups
-scale c2b or pull up reps to a number you can go unbroken with.
1)
5 x 10 reverse grip barbell rows
With
5 x max ghr
2)
5 x 10 one arm rows
With
5 x 8 strict t2b/10 x leg raises
Wed
A)
30 min gymnastics
B)
15 meter max overhead yoke carry
With
30 meter max farmers carry
C)
2 rds harness races
With
Deadball / sandbag carries
Thursday
A)
0:00 - 28:00
A)
5 x 8 deficit dead lifts
With
Bench press 3 x 8
5 x 8 dead lifts from the rack/mat
35:00 -
B)
3 rds
7 x muscle ups / 9/12 x dips
500 x row
5 min rest
C)
10-1 x Barbell rows (115,75)
30 x double unders
Optional accessories
1)
10 min emom
Min 1 - 21 K/swings (24,16kg)
Min 2 - rest
2)
45 second side plank each side
60 second plank
60 second rest
Friday
-8 min group warm up
0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x hang snatch
24:00 - 44:00
B)
3 rds
For time:
40 x wall balls (20,14lbs)
20 x c2b/pull ups
10 x clean and jerks (135,95)
(20 min cap)
3 min rest
C)
150 double unders for time:
Optional Accessories
1)
Bar muscle ups 5 x 5/4
With
Bent lateral complex 5 x 10
2)
5 x 30 back extensions
With
5 x 20 band pull aparts
Saturday
-start class @ 0:04 past the hour
Front squats
0:00 - 27:00
A)
Front squats 5 x 3 @ 70% + 20kg
With
3 x 8/10 dumbell shoulder press
36:00 - 56:00
B)
-explain that they need to move with speed to get ample rest.
10 rds
Every 2 min
7 x thrusters (95,65)
7 x burpees
7 x t2b
Optional Accessories
A)
5 x 10 reverse grip barbell rows
With
5 x Max ghr
B)
5 x 10 one arm rows
With
5 x 20 single leg calf raises
Sunday
A)
5 rds
400 x run
Lung length of gym
25 x box jumps step down (24,20)
25 x anchored sit ups
B)
3 rds
3 x rope climbs / 15 x ring row
50 x double unders
30 x back extensions
2 rds
C)
500 x row
2 min plank
Sunday 26th Nov 2017
A)
5 rds
400 x run
50 x double unders
30 x anchored sit ups
5 min rest
B)
5rds
300 x row
2 x row climbs
1 min plank
Saturday 25th Nov 2017
0:00 - 25:00
A)
Front squats 5 x 5 @ 65% + 15kg
With
3 x 8/10 dumbell shoulder press
32:00
B)
1600 x run
10-1
strict hspu
T2b
1600 run
Optional accessories
1)
5 x 10 Strict reverse grip pull ups
With
5 x Max ghr
2)
1 x Leg less rope climbs or 5 x muscle ups
With
5 x 8-12 dumbell bench rows
Friday 24th Nov 2017
0:00 - 10:00
A)
For time:
10 x snatches (95,65)
8 x snatches (115,75)
6 x snatches (135,95)
4 x snatches (145,100)
2 x snatches (155,105)
(10 min cap)
10:00 - 15:00
B)
@ the 10 min mark or as soon as you finish above, 5 min to work up to a heavy single snatch.
25:00 - 50:00
C)
Total reps
Tabata power cleans (95,65)
1 min rest
Tabata Thrusters (95,65)
1 min rest
Tabata C2b/pull ups
1 min rest
Tabata burpees over bar
1 min
Tabata rowing
-record total reps on the board, maybe black board first and then board.
Optional accessories
1)
5 x 10 one arm rows
With
5 x 30 back extensions
2)
Dumbell curls 5 x 10-15
With
3 x 10 Y-T-W
Thursday 23rd Nov 2017
0:00 - 28:00
A)
Dead lifts 5 x 5 @ 70% + 5kg
With
Bench press 3 x 8
-work up to a heavy 3 rep max bench after your 8's.
35:00 -
B)
5 rds
For time:
10 x dead lifts (225,155)
20 x wall balls
5 min rest
C)
For time:
10-2 or 5-1 x bar muscle ups
15 x box jumps step down (24,20)
-if can't bar muscle up (strict reverse grip pull ups)
Optional accessories
1)
5 x 1 leg less rope climbs
With
5 x 10 lying bent laterals (on bench)
2)
3 rds
20 x band pull aparts
45 second side plank each side
60 second plank