Tuesday 27th March

0:00 - 27:00

A)

Back squats

Work up to a 5 rep max or heavy set, with out dropping the bar

And then do 3 x 5 pause squats @ 70%

 

34:00 - 56:00

B)

Partner wod

5 rds each (work/rest)

15 x thrusters (105,65)

12 x dips

 9 x strict pull ups

-dips and pull ups (should take no more then 2 sets each, so scale where necessary)

-make sure partners are moving and trying so as to not let there partner get cold.

 

Optional Accessories

1)

Strict t2b - 5 x 8

With

Pause bent laterals - 5 x 10

2)

Seated shoulder internal rotations 5 x 10

With

5 x 10-15 dumbell lying tricep extensions

 

Monday 26th March

0:00 - 20:00

A)

5 rds

Every 4 min

10 x burpee box jump overs (24,20)

50 x double unders

10/7 x strict pull ups

-scale to where pull ups take less then 2 sets to complete your reps.

 

27:00 - 43:00

B)

16 min amrap (quality work here)

9 x barbell rows (95,65)

15 x overhead squats (95,65)

21 x anchored side sit ups

 

46:00 - 55:00

C)

3 rds

30 seconds side plank each side

60 seconds plank

60 seconds rest

 

Accessories

1)

Max strict hspu

With

5 x 15 ring leg curls

2)

5 x 10 dumbell seated internal rotations

With

5 x 10-15 dumbell curls

 

Thursday 22nd March

0:00 - 20:00

A)

10 rds

Every 2 min

1 x power snatch

1 x full snatch

1 x hang snatch

 

27:00 - 36:00

B)

3 rds

Every 3 min

15 x thrusters (95,65)

50 x double unders

 

44:00 - 52:00

C)

8 min amrap

10 x wall balls

5 x strict reverse grip pull ups

-aim for 1 rd min

 

Accessories

1)

5 x 20 band pull aparts

With

5 x 20 standing calf raises

2)

5 x 25 back extensions

With

5 x 10 dumbell shoulder internal rotations

Tuesday 20th March

Tuesday

 

0:00 - 20:00

A)

10 rds

Every 2 min

2 x hang cleans +

1 x split jerk

 

25:00 - 35:00

B)

10 min emom

3 x back squats

 

42:00 - 54:00

C)

12 min amrap

30 x wall balls

20 x box jump overs

2 x rope climbs

 

Optional Accessories

1)

5 x Max strict hspu

With

5 x 16 pistols

2)

3 rds

1 min side plank each side

1 min plank

1 min rest

Monday 19th March

A)

10 rds

Every 2 min

1 x full snatch

1 x full snatch 2 inches from floor

1 x hang snatch

 

29:00 - 39:00

 

B)

10 min emom

8 x thrusters (95,65) &

8 x c2b/pull ups

 

46:00 - 52:00

6 min amrap

12 x burpee box jump overs

12 x dumbell front rack lunges

 

Optional Accessories

1)

5 x 10 pause bent laterals

With

5 x Max ghr

2)

5 x 20 band pull aparts

With

5 x 30 double leg standing calf raises

 

Thursday 15th March

Thursday

0:00 - 18:00

A)

-10 x c2b/pull ups after every bar

10 x full snatches (95,65)

10 x full snatches (115,75)

8 x  full snatches (135,85)

8 x full snatches (145,95)

6 x full snatches (155,105)

6 x full snatches (165,115)

4 x full snatches (175,120)

4 x full snatches (185,125)

2 x full snatches (195,130)

2 x full snatches (205,135)

(18 min cap)

 

26:00 - 41:00

B)

10 rds

Every 90 seconds

5 x squats

-try to keep your position but move a bit faster today.

 

Optional Accessories

1)

5 rds

12 x dumbell power snatches each arm (22.5,15kg)

6 x one arm dumbell thrusters each side (22.5,15kg)

2)

5 x Max ghr

With

5 x 10 pause bent laterals

Tuesday 13th March

Tuesday

 

0:00 - 18:00

A)

12 rds

Every 90 seconds

1 x power clean

1 x full clean

1 x hang clean

 

28:00 - 43:00

B)

5 rds

10 x dead lifts (225,155)

20 x wall balls

(15 min cap)

 

50:00 - 55:00

C)

5 min amrap

12 x burpee box jump overs

12 x dead lifts (155,105)

 

Optional extra’s

1)

5 rds

12 x pistols

12 x kipping hspu

12 x cal row

2)

5 x 1 min side plank each side

With

5 x 20 band pull aparts

Monday 12th March

0:00 - 18:00

A)

12 rds

Every 90 seconds

1 x power snatch

1 x full snatch

1 x hang snatch

 

26:00 - 37:00

B)

0:00 - 5:00

3 rds

10 x thrusters (115,75)

15 x c2b/pull ups

6:00 - 11:00

3 rds

10 x thrusters (115,75)

15 x c2b/pull ups

 

45:00 - 52:00

C)

7 min amrap

10 x dumbell front rack lunges (22.5,15kg)

10 x box jump overs

 

Optionals accessories

1)

5 x 10 reverse grip barbell rows

With

5 x max ghr

2)

5 x 10-15 alternate dumbell curls

With

5 x 1 min plank

 

Saturday 23rd Dec

0:00 - 23:00
A)
0:00 - 5:00
Emom x 5 - 5 full cleans @ (135,95)
1 min rest
Emom x 5 - 4 full cleans @ (145,100)
1 min rest
Emom x 5 - 3 full cleans @ (155,105)
1 min rest
Emom x 5 - 2 full cleans @ (165,110)

28:00 - 38:00

Emom x 10
2 x front squats (climbing as you go)

45:00 - 55:00
C)
80 x k/bell snatches (24,16)
-every time you put it down or change hands 8 x burpees over box (24,20)

Optional Accessories
1)
5 x Max ghr
With
5 x 10 c2b/pull ups
2)
5 x 15-25 banded pressdowns
With
5 x 10-15 dumbell curls
 

Friday 22nd Dec

0:00 - 30:00
A)
50,40,30,20,10 x cal row
27,21,15,9,6 x bar facing burpees
27 power snatches (75,55)
21 power snatches (95,65)
15 power snatches (115,75)
9 power snatches (135,95)
Max power snatches (155,105)
-if there is more then 10 of them stagger their start

37:00 - (not for time but quality)
5 x 5/3 muscle ups
With
5 x 12 barbell thrusters (95,65) (unbroken)
And
5 x 10 strict reverse grip pull ups

Optional Accessories
1)
50 x double unders
With
1 x leg less rope climbs
2)
5 x 30 back extensions
With
5 x 10 one arm land mine rows each side
 

Tuesday 19th Dec

0:00 - 25:00
A)
Back squats 5 x 3 @ 75% + 10kg of your 3 rep max
With
5 x 5 strict press (continue from last weeks)


28:00 - 40:00

Open wod
14.2 / 15.2
-every 3 minutes as long as you can. If you get the work done, rest until the next 3 min before you start the next section. If you don't finish the work within the 3 min your out.
0:00 - 3:00
2 rds
10 x OHS (95,65)
10 x c2b/pull ups
3:00 - 6:00
2 rds
12 x OHS
12 x c2b/pull ups
6:00 - 9:00
14 x OHS
14 x c2b/pull ups
9:00 - 12:00
16 x OHS
16 x c2b/pull ups


C)
47:00 - 57:00
Partner work / rest
5 rds each
10 x bar dips
5 x dead ball/sandbag to shoulder

Optional accessories
1)
5 x 10 bent lateral with a pause
With
5 x Max ghr
2)
5 x 8 strict t2b
With
5 x 20 lying band pull aparts

Start your fitness journey today!