Monday
A)
0:00 - 18:00
A)
18 min emom
1 x full snatch
1 x hang snatch
25:00 - 46:00
B)
3 rds
10 x overhead squats (165,115)
50 x double unders (Zeus rope)
20 x c2b/pull ups
50 x double unders (Zeus rope)
C)
49:00 - 57:00
4 rds
5 x one arm thrusters, each arm (32.5,22.5kg)
7 x deficit hspu (3,1 grey mat)
20 x ghd sit ups.
Optional extras
64:00 - 74:00
D)
10 min emom
Min 1 - 4/3 x strict muscle ups
Min 2 - rest
E)
80:00 - 90:00
Row
10 min emom
16/11 x cal
Tuesday
0:00 - 20:00
A)
10 rds
Every 2 min
1 x power clean + push jerk
1 x power clean + split jerk
B)
27:00 - 39:00
Partner wod
50 x power clean and push jerks (185,125) (changing every 5)
50 x wall balls (30,20)
50 x synchro t2b
-clean and jerks must be touch and go and unbroken, if you break start that set again.
-wall balls, done at same time but not synchro
@ 46:00
C)
Emom x 10
3 rep back squats
Or
@ 50:00
Back squats 3 rep max
-then 5 x 3 pause squats @ 72.5% of above.
Optional extra’s
D)
Front rack walking lunges 5 x 5
Accessories
1)
4 x max ghr
4 x 10 bent lateral complex
2)
4 x 10 one legged dead lifts
4 x 20 band pull aparts
3)
4 x 10 one arm wind mills
Wed
A)
30 min gymnastics
B)
30 min strongman
Thursday
-start timer @ 0:05 past the hour
0:00 - 18:00
A)
12 rds
Every 90 seconds
3 x power snatches
28:00 - 55:00
B)
Partner wod
For time:
60 x clusters @ (185,125) (change every 3) (must be touch and go)
30 x muscle ups (change every 15) (60/40 x dips, change every 5)
60 x pistols (change every 30) 120
Air squats (change every 30)
30 meters h/walk each (1 min h/hold)
60 x cal row as a per (on rowers at the same time)
(27 min cap)
Optional Accessories
1)
5 x 8/10 x Dumbell strict press
With
5 x 10 one arm landmine rows
With
2)
5 x 8-12 dumbell bench rows
With
5 x 15 weighted sit ups
Friday
Pm)
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x front squat
25:00 - 55:00
B)
5 x 5 dead lifts
With
5 x 5 bench press
And then some heavier 3’s after on the bench
Optional Accessories
65:00 - 85:00
C)
20 min every 2 min
15 x wall balls
5 x bar muscle ups
Saturday
A)
10 rds
Min 1 18/12 x cal row
Min 2 500/400 x cal concept 2 bike
Min 3 12 x 12 meter shuttle runs
Min 4 rest
B)
3 rds
1 min side plank each side
1 min plank
1 min rest