Monday
0:00 - 10:00
A)
5 rds
Every 2 min
15 x t2b & 15 x box jumps
17:00 - 32:00
B)
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
C)
39:00 - 55:00
8 min emom
1 x power clean
1 x hang clean
1 x split jerk
Straight into
8 min emom
1 x power clean + 1 split jerk
Optional accessories
1)
5 x max strict hspu
With
5 x 10 good mornings
2)
5 x 5-10 one arm rows
With
5 x 20 lying band pull aparts
Tuesday
0:00 - 7:00
A)
Emom x 7
5 x back squats
19:00 - 29:00
B)
For time:
15,12,9
Power cleans (115,75)
Thrusters (115,75)
(10 min cap)
36:00 - 48:00
12 min amrap
5 x strict press (105,65)
5 x front rack lunges each side
8/6 x strict pull ups
Optional accessories
1)
5 x 3/2 x strict m/ups or 5/3 m/ups
With
5 x 6-10 barbell rows
2)
5 x 5-15 ghr
With
5 x 10 bent lateral complex
Wed
A)
30 min gymnastics
B)
15 meter max overhead yoke carry
With
30 meter max farmers carry
C)
5 rds each (40,10kg)
Sled push high handles 20 meters
Sled push low handles 20 meters
D)
2 rds
Rope pull races
Thursday
0:00 - 28:00
A)
Dead lifts 3 x 5 @ 70% + 40kg
With
Bench press 3 x 8
35:00 -
B)
2 rds
10/7 x bar muscle ups (15 x strict reverse grip pull ups)
100 x double unders
3 min rest
5 rds
10/7 x strict hspu
20/15 x cal row
Optional accessories
1)
5 x 8 weighted dips
With
5 x 6-10 Reverse grip barbell rows
2)
4 x 5-10 one arm rows
With
30 second side plank each side
And
60 second side plank
Friday
0:00 - 20:00
A)
0:00 - 15:00
10 rds
Every 90 seconds
1 x snatch pull
1 x full snatch
1 x hang snatch
1 x snatch balance
Straight into
15:00 - 20:00
1 x full snatch
27:00 - 42:00
B)
For time:
50 wall-ball shots
15 cleans, (135,95)
50 wall-ball shots
10 cleans, (185,115)
50 wall-ball shots
5 cleans, (225,125)
-any clean is ok
5 min rest
30/21 x muscle ups for time or 50/40 x dips
Optional accessories
1)
5 x 6-10 barbell rows
With
5 x 5-15 ghr
2)
5 x 1 leg less rope climb / 2 x rope climbs
With
5 x 20 band pull aparts
Sat
0:00 - 25:00
A)
Front squats 5 x 5 @ 65% + 5kg
With
3 x 8/10 dumbell shoulder press
32:00
B)
30,20,10
Push jerks
C2b/pull ups
Row cal
5 min rest
Optional second wod
30,20,10
Burpees over bar
Box jumps
Optional accessories
1)
5 x 5-10 one arm rows
With
5 x 30 back extensions
2)
5 x 8 strict t2b/10 x leg raises
With
5 x 10-15 dumbell curls
Sunday
A)
5 rds
400 x run
50 x double unders
3/2 x rope climbs / 10 x strict pull ups
5 min rest
B)
4 rds
400 x row
12 x ball slams
Lunges x length of gym
3 min rest
C)
3 rds
12 x ring rows
12 x knee raises
12 x v-ups