0:00 - 25:00
A)
Back squats 5 x 7 @ 75%
With
Strict press 5 x max reps @ 75%
-pause at bottom
32:00 - 56:00
B)
8 rds
Every 3 min
8 x k/bell snatches each arm
12/8 x push ups
8 x strict reverse grip pull ups
Accessories
1)
10 rds
Every 90 seconds
2 x Split jerks
2)
5 x 10 one arm rows
5 x 5-15 ghr
Sunday
A)
Teams of 3
6000 row split how you like
B)
Heavy 30 meter Sled pull races 2 rds each
1 min plank between sets
C)
Heavy 30 meter prowler pushes
30 second side plank each side
Choose from either of below
D)
Teams of 3
160 cal bike
-split how you like
Or
Work up to a 30 meters max
Farmers carry
Sat
0:00 - 25:00
A)
Back squats
4 x 9 @ 70% + 5kg
32:00 -
B)
3 rds
21 x dumbell thrusters (15,10kg)
7 x muscle ups / 14 dips
50 x double unders
5 min rest
C)
3-5 x 10 one arm rows
3-5 x 30 Russian plate twists
3-5 x 12 pistols
3-5 x 12 one legged dead lifts each leg
Friday
A)
10-1 x Strict pull ups
5 x strict hspu
5 min rest
B)
5 rds
12 x push up renegade rows
1 x leg less rope climb / rope climb
5 min rest
C)
5 rds
12 x push up renegade to flag
8 x strict t2b/leg raises
Optional Accessories
3-5 rds
5-12 x reverse grip barbell rows
5 x 45 second plank
5 x 10 bent lateral complex
Thursday
0:00 - 25:00
A)
4 x 6 dead lifts @ 70%
With
5 x 8 strict press behind neck
32:00 - 55:00
B)
23 min amrap:
Teams of 3 wod
50 x cal bike
50 x front squat (135,95)
50 x cal bike
50 x front squats (185,115)
50 x cal bike
50 x front squats (205,135)
50 x cal bike
Max front squat @ (225,155)
Optional accessories
5 x 5-8 weighted strict reverse grip pull ups
5 x 10 Y-W-T
5 x 10-15 dumbell curls
5 x 40 second side plank
Wed
A)
30 min gymnastics
B)
2 rds heavy sled pulls
Worked with
2 rds rope pulls
C)
2 rds heavy prowler pushes
Worked with
2 rds heavy dead ball carries
D)
2 rds heavy
Sled drags
Optional accessories
3 rds
45 second hollow hold
15 second rest
45 second plank
15 second rest
Tuesday
0:00 - 18:00
A)
18 min amrap:
10 x OHS (65,45)
8 x strict pull ups
10 x OHS (95,65)
8 x strict pull ups
10 x OHS (105,75)
8 x strict pull ups
10 x OHS (115,85)
8 x strict pull ups
10 x OHS (135,95)
8 x strict pull ups
10 x OHS (155,105)
8 x strict pull ups
10 x OHS (165,115)
8 x strict pull ups
-no rack
28:00 - 55:00
(27 min cap)
B)
5 rds
400 x run
3 x rope climbs
12 x bench press (155,95)
-choose a weight where you can get at least 2-3 rds unbroken.
Accessories
5 x 10 one arm rows
5 x 10-15 weighted back extenstions
5 x 20 single calf raises
5 x 24 bent knee side sit ups
Monday
0:00 - 30:00
A)
Back squats 7 x 5 @ 80%
With
Strict press 5 x max reps @ 70%
-pause at bottom
37:00 - finish
B)
100 x double unders
5 rds
10 x burpees
10 x k2e
100 x double unders
Accessories
5 x 6/3 bar muscle ups
5 x 5-15 ghr
5 x 5-12 barbell rows
5 x 20 band pull aparts
Monday
A)
0:00 - 27:00
back squat
And
Strict press
Work to a max on both.
34:00 54:00
B)
18 min amrap
5 x strict pull ups
10 x push ups
15 x wall balls
Optional Accessories
5 x 1 leg less rope climb
5 x 5-15 ghr
5 x 5-12 reverse grip barbell rows
5 x 45 second hollow hold
Tuesday
0:00 - 15:00
A)
10-1
OHS (105,80)
Rope climbs
24:00 - 44:00
B)
5 rds
400 x run
8 x bench press (165,105)
-choose a weight you can get at least 3 rds unbroken.
Straight into
C)
6 x 10 one arm rows
Optional accessories
5 x 5 bar muscle ups
5 x 10 Y-T-W
5 x 1 min plank
5 x 30 back extensions
Wed
A)
30 min gymnastics
B)
2 rds heavy sled pulls
Worked with
2 rds rope pulls
C)
2 rds heavy prowler pushes while working up to a:
30 meter max farmers carry
Accessories
5 rds
40 second side plank each
10-15 dumbell curls
Thursday
0:00 - 25:00
A)
Dead lift
Work up to a heavy single.
With
5 x 10 double k/bell strict press
-same weight each set
32:00 - 55:00
B)
8 rds
12 x dumbell thrusters (15,10kg)
6 x strict pull ups
36 x double unders
(23 min cap)
Optional accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
Strict press behind neck 5 x 8/10
With
5 x 5-12 reverse grip barbell rows
Friday
0:00 - 25:00
A)
10 rds
5 x front squats (185,125) (no rack)
5 x strict hspu
5 x strict t2b/leg raises
32:00 - 52:00
B)
3 rds
30 x k/swings (24,16kg)
3 x rope climbs
300 x row
Optional accessories
5 x 6/3 muscle ups
5 x 7 pistols each leg
5 x 5-12 barbell rows
5 x 10 Y-W-T
Sat
0:00 - 25:00
A)
Back squats
4 x 9 @ 70%
With
8 x 5 strict weighted pull ups (15,7kg dumbell)
32:00 - 55:00
B)
100 x double unders
50 x wall balls
50 x burpee box jumps
100 x double unders
(23 min cap)
Optional accessories
5 x 8 weighted dips
5 x 10 one arm rows
5 x 24 side sit ups
5 x 10 bent lateral complex
Sunday
A)
5 rds
10 x strict leg raises
120 meter farmers carry
400 row
5 min rest
5 rds
15/10 cal bike
30 x Russian twists (with plate)
Empty Prowler there and back
Open wod
Optional extra after the open
A)
10 rds
Every 90 seconds
1 x power snatch
1 x hang power snatch
1 x OHS
B)
5 x 5 dead lifts
With
5 x 5 bench press
C)
5 x 10 one arm rows
A)
5 rds
400 x run
10 x strict pull ups
1 min plank
6 min rest
B)
5 rds
300 x row
8 x strict t2b/leg raises
30 weighted Russian twists
0:00 - 12:00
A)
21,15,9
OHS (105,80)
C2b/pull ups
24:00 - 38:00
B)
21,15,9,6,3 - Dumbell thrusters (22.5,15kg)
50 - double unders
7 min rest
43:00
10-1 strict press (95,65)
1 rope climb
Accessories
3 x 8 dumbell shoulder press
5 x 12 alternate pistols
5 x 5-12 reverse grip barbell rows
5 x 10 Y-T-W
A)
30 min gymnastics
B)
2 rds heavy sled pulls
Worked with
2 rds rope pulls
C)
2 rds heavy prowler pushes
Worked with
2 rds heavy d/ball carry 60 meters
D)
Work up to a 30 meter max farmers carry
Worked with
30 second side plank each side between sets
Accessories
5 rds
1 min plank
10-15 dumbell curls
0:00 - 20:00
A)
10 rds
Every 2 min
1 x full clean
1 x hang clean
1 x split jerk
27:00 - 37:00
B)
5 rds
Every 2 min
5 x full cleans (205,125)
10 x t2b
-same weight all sets
44:00 - 54:00
C)
1-10 x strict pull ups
1-10 x bar dips
Accessories
1)
Accumulate - 20-50 strict hspu (your call)
In between sets do:
5 x 10 barbell rows
2)
1 x leg less rope climbs/rope climb
10 x one legged k/bell dead lifts
0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x full snatch
22:00 - 37:00
B)
10 rds
Every 90 seconds
4 x back squats
44:00 - 54:00
C)
30,20,10 - BBT (95,65)
Double unders - 90,60,30
Accessories
1)
5 rds
Every 3 min
6/3 x muscle ups
20/15 cal row
2)
5 x 10 one arm rows
5 x 5-15 ghr
Sat
Open wod
Optional extra's after the open
A)
10 rds
Every 90 seconds
1 x full snatch
1 x hang Snatch
B)
10 rds
Every 90 seconds
2 x Split jerk
C)
10 rds
Every 90 seconds
3 x Back squats
Friday
A)
5 rds
400 x run
10 x strict pull ups
5 min rest
B)
3 rds
400 meter farmers carry
30 weighted Russian Twists
30 weighted anchored sit ups
Thursday
Start class @ 0:07 past the hour
A)
0:00 - 10:00
A)
10 min emom
Min 1 - 5 x clusters (same weight on all sets)
Min 2 - rest
B)
17:00 - 27:00
21,15,9
Thrusters (95,65)
T2b
(10 min cap)
C)
39:00 - 51:00
B)
3 RFT:
20 Wall balls
10 Deadlifts (275,185)
60 Double-unders
(12 min cap)
Accessories
1)
5 rds (not for time)
10 x strict pull ups
30 second side plank each side
60 second plank
2)
5 x 10 one arm row
5 x 1 leg less rope climb/ rope climb
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
C)
Dead ball carries
Optional extra's
1)
10 x 250 row @ 1 min break
2)
3 rds
1 min hollow hold
1 min plank
1 min rest
Tuesday
0:00 - 15:00
A)
15 min emom
1 x power snatch
1 x hang snatch
1 x OHS
27:00 - 37:00
B)
5 rds
Every 2 min
5 x full cleans (205,135)
35 x double unders
44:00 - 54:00
10 min amrap
15 x hspu
20 x dead lifts (225,155)
25 x wall ball (10,9ft)
Optional accessories
5 x 7/3 muscle ups
5 x 5-12 barbell rows
5 x 15 ghd sit ups
5 x Y-T-W shoulder prehab