0:00 - 20:00
A)
10 rds
Min 1 - 3 x pause back squats
Min 2 - 8/6 x strict reverse grip pull ups
27:00 - 47:00
B)
21,18,15,12,9,6,3
Dumbell thrusters 22.5kg,15kg
Row cal
Optional Accessories
5 x 8/10 dumbell seated shoulder press
5 x 5-15 ghr
5 x 8 strict t2b/leg raises
5 x 10 bent lateral complex
Sunday
A)
0:00 - 20:00
10 rds
Run
200
1 x leg less rope climb / rope climb
B)
Sled pull races (heavy)
2 rds each
C)
Prowler races (heavy)
2 rds each
Sat
Open wod
Optional extra after the open wod
A)
10 rds
Every 90 seconds
3 x power snatches
B)
10 rds
Every 2 min
5 x Back squats
C)
5 rep max dead lift with (neutral grip)
D)
5 x 5 bench press
With
5 x 5-12 barbell rows
Friday
A)
5 rds
400 run
8 x strict leg raises
24 x anchored weighted sit ups
7 min rest
B)
5 rds
400 x row
40 second hollow hold
40 second plank
Thurs
0:00 - 10:00
A)
10 min emom
Min 1 - 6 clusters (same weight on all sets)
Min 2 - rest
16:00 - 31:00
B)
10 rds
Every 90 seconds
3 x back squats
38:00 - 55:00
C)
AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 pull ups
Rest 5 mins
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 C2b/pull ups
Optional accessories
3 x 8/10 dumbell seated shoulder press
5 x 10 one arm rows
3 x 8/10 strict press
5 x 5-15 ghr
Wed
A)
30 min gymnastics
B)
2 rds each
Sled drag heavy 30 meters
2 rds each
Sled push heavy 30 meters
2 rds each
Rope pulls
C)
Work up to a 30 meter max farmers carry
Optional extra's
1)
10 min tabata rowing (total meters)
(20 seconds on 10 seconds off)
Tuesday
0:00 - 20.00
A)
10 rds
Every 2 min
1 x power clean
1 x full clean
1 x split jerk
27:00 - 37:00
B)
5 rds
Min 1 - 6 x full cleans (185,125)
Min 2 - 10 x c2b/pull ups
44:00 - 54:00
C)
5 rds
10 x dead lifts (225,155)
10 x dumbell thrusters (22.5,15kg)
(Every 2 min)
Optional Accessories
A)
3 rds
7 x muscle ups / 14 push ups
20 x pistols
B)
5 x 5-12 reverse grip barbell rows
5 x 24 Russian twists
5 x 20 band pull apartS
Monday
0:00 - 15:00
A)
15 min emom
1 x full snatch
1 x hang snatch
22:00 - 54:00
B)
5RFT:
15 OHS (95,65)
12 C2B/pull ups
Directly into:
5RFT:
50 double unders
12 dips
Optional Accessories
5 x 10 one arm rows
5 x 5-15 ghr
5 x 24 bent knee side sit ups
5 x max h/push ups
Monday
0:00 - 20:00
A)
AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (135/95#)
Rest 4:00
AMRAP 4:
30 DU
3 Power Snatch (165,115)
27:00 - 37:00
B)
10 min emom
3 x front squats
44:00 - 54:000
C)
3 rds
Every 3 min
15 x t2b
12 x hang power cleans (135,95)
9 x hspu
Accessories
1)
Muscle ups- every 2 min 6/3 x 5
2)
5 x 5-10 reverse grip barbell rows
5 x 10-15 weighted back extenstion
Tuesday
0:00 - 10:00
A)
10 min emom
5 x power clean (155,105)
17:00 - 37:00
B)
Back Squat
10 rds
Every 2 min
5 x back squats
44:00 - 52:00
C)
0:00 - 5:00
3 rds
15 x thrusters (95,65)
15 x c2b/pull ups
5:00 - 10:00
3 rds
10 x thrusters (115,75)
10 x c2b/pull ups
Optional Accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 8/10 dumbell shoulder press
5 x 5-10 one arm rows
5 x 5-15 ghr
Wed
A)
30 min gymnastics
B)
2 rds each
Sled drag heavy 30 meters
2 rds each
Sled push heavy 30 meters
2 rds each
Rope pulls
2 rds each 60 meters
Harness bear crawl sprint
Optional extra's
1)
Work up to a 30 meter max farmers carry
2)
10 x 200 row @ 1 min break
Thursday
0:00 - 10:00
A)
10 min emom
Min 1 - 5 x full cleans (185,125)
Min 2 - 10 x c2b/pull ups
20:00 - 44:00
B)
6RFT:
10 Deadlifts (225/155#)
10 Wallballs (20,14)
10 T2B
30 double unders
Accessories
Strict press - 5 x 5
Muscle ups - 5 x 6
Barbell rows - 5 x 8-12
Band pull aparts - 5 x 20
Friday
A)
10 rds
6 x strict t2b/leg raises
200 x run
5 min rest
B)
10 rds
6 x strict reverse grip pull ups
20 x bent knee side sit ups
200 x row
Sat
1)
Emom x 15
1 x full snatch
1 x hang snatch
2)
10 rds
Every 2 min
3 x pause back squats
3)
5 x 8 bench press
With
5 x 5-10 one arm rows
Sunday
A)
5 rds
400 x run
40 x double unders
1 x leg less rope climb/rope climb
7 min rest
B)
Work up to a 30 meter max farmers carry
-in between every attempt do a prowler 60 meter push and 1 min hollow hold. (Rest as long as needed before next farmer carry attempt)
C)
3 rds
30 second side plank each side
1 min plank
2 min rest
Sunday
A)
100,80,60,40,20 - double unders
5,4,3,2,1 - rope climbs
5 min rest
B)
5 rds
20 x cal row
Prowler there and back
-if you need to wait for a moment for the prowler don't stress.
C)
3 rds
45 second hollow hold
15 sec rest
45 second plank
15 sec rest
Sunday
0:00 - 40:00
A)
4 rds
400 x run
1 x leg less rope climb / 2 x rope climb
50 x double unders
1 x leg less rope climb / 2 x rope climb
500 x row
45:00 - 55:00
B)
3 rds
20 x straight leg sit ups
15 x v/ups (controlled)
20 x straight leg raises (on floor)
90 second rest
Sat
0:00 - 20:00
A)
27,21,15,9
OHS (95,65)
Lateral Burpees over the bar
T2b
27:00 - 52:00
5 x 6 dead lifts (neutral grip)
5 x 8 bench press
Optional accessories
5 x 10 one arm rows
5 x 1 min side planks each side
5 x 10 reverse grip strict pull ups
5 x 10-15 dumbell curls
Saturday
8:00 - 10:00am (OPEN WOD)
A)
10 rds
Every 2 min
3 x pause back squats
B)
5 x 8 bench press
With
5 x 5-10 one arms row
Friday
A)
5 rds
400 x run
10 x strict leg raises
5 min rest
B)
5 rds
400 x row
10 x strict reverse grip pull ups
30 x bent knee side anchored sit ups
Thursday
0:00 - 20:00
A)
20 min as far as you can get:
5 x full snatch
5/3 x muscle ups / dips 10/6
-start at 95,65lbs
-go up by 5,2.5kg each set.
32:00 - 52:00
B)
5 rds
Every 4 min
8 x dead lifts (275,185)
14 x box jump overs (24,20)
21 x wall balls
-dead lift weight should be unbroken, every set.
-should be aiming to finish each rd within at least 3 min at the latest.
Optional extra's
1)
10 min emom
Min 1 - 14 T2b
Min 2 - 50 double unders
2)
5 x 10 strict pull ups
5 x 5-15 ghr
Tuesday
0:00 - 25:00
A)
10 rds
Every 2:30
5 x back squats
+
7/4 hspu
B1)
32:00 - 42:00
21,15,9
For time:
Dumbell Thrusters 22.5kg,15kg
C2b/pull ups
(10 min cap)
B2)
42:00 - 50:00
15,12,9
For time:
Dumbell Thrusters 22.5kg,15kg
C2b/pull ups
(8 min cap)
B3)
50:00 - 56:00
For time:
12,9,6
Dumbell thrusters 22.5kg,15kg
C2b/pull ups
(6 min cap)
Optional accessories
1)
5 x 5 strict press
With
5 x 5-10 one arm rows
2)
5 x 8/10 strict press behind neck
With
5 x 20 band pull aparts
Wed
A)
30 min gymnastics
B)
2 rds each
Sled drag heavy 30 meters into
2 rds each
Sled push heavy 30 meters
2 rds each
Rope pulls
2 rds each 60 meters
Harness bear crawl sprint
2 rds each
60 meter dead ball carry heavy
Optional extra
10 x 200 row @ 1 min break
Monday
A)
0:00 - 15:00
AMRAP 3:
3 Power Cleans (135,95)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (155,105)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (175,115)
3 Front Squats
3 Push Jerks
23:00 - 43:00
B)
10 rds
Every 2 min
4 x power snatches
3 x bar muscle ups / 5/3 strict pull ups
-go heavier as you go along
Optional extra's
1)
5 min max burpees to target (6 inches)
2)
5 min emom
15 x wall balls
3)
5 x 10-12 one legged dead lifts
5 x 5-12 reverse grip barbell rows
Friday
0:00 - 10:00
A)
10 min emom
Min 1 - 6 clusters
Min 2 - rest
20:00 - 27:00
B)
7 min clusters
3,6,9,12
Bbt (100,65)
C2b/pull ups
34:00 - 49:00
C)
Min 1 - 15 x wall balls
Min 2 - 40 x double unders
Min 3 - 10 x reverse grip barbell rows
Accessories
5 x 6/4 bar muscle ups
5 x 12 pause pistols
5 x 5-15 ghr
5 x 20 band pull aparts
Thursday
0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x power snatches
21:00 - 36:00
B)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x front squat
40:00 - 55:00
C)
10 rds
Every 90 seconds
3 x back squats
Optional accessories
5 x max muscle ups
5 x strict hspu
5 x 10 one arm rows
5 x 8-12 dumbell bench rows