Monday
0:00 - 10:00
A)
10 min emom
3 x muscle snatch
16:00 - 31:00
B)
10 rds
Every 90 seconds
1 x power snatch
1 x full snatch
1 x hang snatch
38:00 - 53:00
C)
For time:
10-1
OHS
C2b/pull ups
30 double unders
(15 min cap)
Accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 rds (not for time)
5 x max strict hspu
5 x 10 one arm rows
5 x 10-15 weighted back extenstions
Tuesday
Start class @ 0:04 past the hour
0:00 - 23:00
A)
Back squats 5 x 4 @ 70%
With
Strict press 5 x max strict press @ 70%
33:00 - 41:00
B)
8 min amrap
3,6,9,12...
Power clean and jerks (135,95)
T2b
48:00 - 56:00
C)
For time:
50 x wall balls
40 x box jumps
30 x burpees
(8 min cap)
Accessories
1)
5 x 5/3 muscle ups
With
5 x 5-15 ghr
2)
5 x 10 barbell rows
With
5 x 10 bent lateral complex
Wed
A)
30 min gymnastics
B)
Partner wod
10 rds each
Prowler one length and swap
(Male x 2 20kg, female x 1 10kg)
C)
Partner wod
10 rds each
Farmers carry 1 length
Male 35kg each corner
Girls 22.5kg dumbells
D)
Back yoke carry
10 rds each (15 meters)
You decide weight
Thursday
0:00-28:00
A)
Dead lifts 3 x 3 @ 75% + 10kg
With
Bench press 5 x max reps @ 90%
35:00 - 43:00
B)
8 min amrap
3,6,9,12,...
pull ups
Bar facing burpees
46:00 - 56:00
C)
For time:
500-100 row
50-10 double unders
(10 min cap)
Accessories
1)
5 x 1 leg less rope climbs/ 2 x rope climb
With
5 x 30 second side plank
2)
5 x 10 one arm rows
With
5 x 1 min plank
Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x power clean
1 x full clean
1 x hang clean
1 x front squat
22:00 - 32:00
B)
For time:
45 x bbt (95,65)
45 x cal row
(10 min cap)
39:00 - 51:00
C)
3 rds
For time:
21 x wall balls (20,14)
21 x box jumps step down (24,20)
Accessories
1)
5 x 5 bar muscle ups
With
5 x 5-15 ghr
2)
5 x 10 reverse grip barbell rows
With
5 x 8 strict t2b
Saturday
A)
Back squats 5 x 3 pause squats @ 65%
With
Barbell z-press 5 x 5-8
B)
10-1
Strict reverse grip pull ups
Dips
200 meter run
Optional accessories
1)
10 min emom
1 x full snatch
1 x hang snatch
2)
5 x 10-15 weighted back extenstions
With
5 x 8-12 dumbell bench rows