Wed
A)
30 min gymnastics
B)
Have them do these in pairs as a race!
B)
2 rds
35 meter sled pull races
With
Prowler push35 meter races
C)
2 rds
70 meter harness races
With
Max sand bag distance carries
D)
Optional extras
15 Max overhead yoke carries
With
Work to 30 meter max farmers carries
Tuesday
0:00 - 28:00
A)
Back squats
3 x 5 pause squats @ 50%
3 x 4 pause squats @ 60%
3 x 3 pause squats @ 65%
With
Strict press 5 x max reps @ 90%
38:00 - 50:00
B)
Partner wod (work rest)
For time:
10 rds "DT" unbroken (5 rds each)
12 x dead lifts (155,105)
9 x hang power cleans
6 x push jerks
(12 min cap)
-choose a weight you think you can do unbroken
52:00 - 57:00
5 min max muscle ups
Or
5 min c2b/pull ups
Optional accessories
5 x 1 leg less rope climb/ rope climb
5 x 10 one arm rows
5 x 5-15 ghr
5 x 1 min plank
0:00 - 10:00
A)
10 min emom
3 x snatch pulls
15:00 - 30:00
B)
1 x snatch pull
1 x full snatch
1 x hang snatch
37:00 - 49:00
C)
12 min amrap
6 x strict hspu
8 x strict pull ups
24 x double unders
51:00 - 55:00
D)
4 min amrap
7 x dumbell thrusters (22.5kg,15kg)
7 x box jumps (24,20)
Optional Accessories
5 x 10 barbell rows
5 x 20 band pull aparts
5 x 12 single leg dead lifts
5 x 8 strict t2b/leg raises
Monday
0:00 - 10:00
A)
10 min emom
3 x muscle snatches
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
C1)
21,15,9
For time:
overhead squats (95,65)
C2b/pull ups
Lateral burpees over the bar
3 min rest
C2)
Max leg less rope climbs/rope climbs in remaining time
Optional Accessories
5 x 10 barbell rows
5 x 10-15 weighted back extenstions
5 x Max hspu
5 x 8 strict t2b/leg raises
Tuesday
0:00 - 28:00
A)
Back squats
83%/3
86%/1
83%/3
88%/1
83%/3
90%/1
With
Strict press 5 x max reps @ 80%
35:00 - 55:00
B)
20 min amrap
5 x muscle ups/10 x dips
10 x bbt (115,75)
15 x t2b
Optional accessories
1)
5 x 10 one arm rows
With
5 x 5-15 ghr
2)
5 x 20 band pull aparts
5 x 10 strict pull ups
Wed
A)
30 min gymnastics
B)
2 rds
35 meter sled pull races
With
Prowler push35 meter races
C)
2 rds
70 meter harness races
With
Max sand bag distance carries
D)
Optional extras
15 Max overhead yoke carries
With
Work to 30 meter max farmers carries
Thursday
0:00 - 28:00
A)
Dead lifts 6 x 4 @ 75% + 20kg
With
Bench press work progressively heavier with sets of 10,8,6,4,2 and then work to a heavy single.
35:00 - 55:00
B)
9,7,5 - bar muscle ups / 3 x 10 strict pull ups
100,75,50 - double unders
5 min rest
C)
For time:
21,15,9 - Cal row
12,9,6 - Burpee box jumps (24,20)
Optional Accessories
1)
5 x 5-10 reverse grip barbell rows
With
5 x 10 Y-T-W
2)
3 rds
30 second side plank each side
60 second plank
2 min rest
Friday
A)
10 rds
7/6 x strict hspu
8/7 x strict pull ups
9 x cal row
(28 min cap)
5 min rest
B)
10 rds
8 x strict t2b/leg raises
10 x cal bike
Optional accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 10 one arm rows
5 x 10-15 dumbell curls
Saturday
0:00 - 29:00
A)
Back squats 5 x 5 @ 75%
With
Strict press behind neck 3 x 8
36:00 - 55:00
B)
21,15,9
Wall balls
C2b/pull ups
5 min rest
C)
21,15,9
Wall balls
Burpees over bar
Accessories
1)
5 x 4/2 strict muscle up
5 x 12 pause Pistols
2)
5 x 10 barbell rows
5 x 20 band pull aparts
Sunday
A)
800 run
4 rds
25 x box jumps (step down)
25 x cal row
25 x butterfly ab mat sit ups
800 run
B)
10 x laps farmers carry @ about 60% of weight added to handles. (Hope that makes sense.
With
60 second plank in between every 2 lengths
Queens Birthday Long Weekend!
REMINDER - Monday Class Schedule
7am, 9am, 5pm
Crossftit & Condition X.
A)
50-10
double unders
Butterfly ab mat sit ups
5 min rest
B)
30,25,20,15,10
Cal row
Russian twists (10,5kg)
5 min rest
C)
21,18,15,12,9 - cal bike
50 - 10 - double unders
5 min rest
D)
400 meters farmers carry (24,16kg)
Sat
0:00 - 27:00
A)
Back Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1
With
6 x 5-8 strict weighted strict pull ups
34:00 - 56:00
B)
4 rds
10 x t2b
20 x wall balls
10 x overhead plates lunges each leg (10,5kg)
20 x Cal row
(22 min cap)
Optional accessories
5 x 4/2 strict muscle ups
5 x 10-15 ghr
5 x 10 one arm rows
5 x 20 band pull aparts
A)
For time or (15 min cap)
Strict press 10-1 (95,65)
Rope climb x 1
5 min rest
B)
For time or (25 min cap)
5 rds
5 x bar muscle ups / 10 x dips
10 x lateral burpee
20 x cal row
5 min rest
C)
For time or (10 min cap)
100 x k/bell snatches (24,16kg)
(Change every 10)
Optional accessories
3 x 10 Y-W
5 x 10-15 dumbell bench rows
3 rds
45 second hollow hold
30 Russian twists
1 min rest
Thursday
0:00 - 28:00
A)
Dead lifts @ 4 x 6 @ 70% + 20kg
And
Bench press 5 x 5
35:00 - 55:00
B)
20 min Max rds
7 x strict hspu
11 x strict pull up
14 x box jumps (step down)
Accessories
5 x 10 barbell rows
5 x 10 bent lateral complex
5 x 10-15 dumbell curls
3 rds
40 second side plank each side
60 second plank
2 min rest
Wed
A)
30 min gymnastics
B1)
2 rds
Sled pulls
And
Prowler pushes
B2)
2 rds
Harness races 70 meters
With
Med ball sandbag carries 70 meters
Optional extra's
Around 4-6 rds of each
Work up to a 15 meter max overhead yoke carry
With
Working up to a 30 meter farmers carry
Tuesday
Start class @ 0:05 past the hour
0:00 - 26:00
A)
Back squats
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
With
strict press 5 x max reps @ 70%
34:00 - 55:00
B)
3 rds
For time:
15 x thrusters (95,65)
15 x c2b/pull ups
5 min rest
C)
3 rds
For time:
21 x swings (24,16kg)
12 x burpee box jumps (24,20)
(21 min cap for B & C)
Monday
0:00 - 10:00
A)
10 min emom
3 x snatch pull
15:00 - 30:00
B)
10 rds
Every 90 seconds
3 x hang snatch
36:00 -
C)
21,15,9
OHS (95,65)
T2B
5 min rest
D)
For time:
10 x rope climbs
Optional accessories
5 x 5-10 strict hspu
5 x 12 single leg dead lifts
5 x 10 slow ring rows
5 x 15 single leg calf raises
A)
5 rds
10 x strict reverse grip pull ups
20 x anchored sit ups
400 x run
7 min rest
B)
500-100 row
21,15,12,9,6 ball slams (on mat)
C)
3-4 rds
12 x knee raises
30 second side plank each side
0:00 - 25:00
A)
Back squats
4 x 9 @ 70% + 10/7.5kg
With
5 x 7 max strict hspu
32:00 - 57:00
B)
10 min amrap
5 x strict pull ups
10 x pistols (alternate) / scale 20 air squats
5 min rest
10 min amrap
10 x burpees
30 x double unders
Optional accessories
5 x 5 bar muscle ups
5 x 10 one arm rows
5 x 5-15 ghr
5 x 10 bent lateral complex
0:00 - 20:00
A)
5 rds
For time:
10 x power snatches (95,65)
15 x Wall balls
10 x t2b (24,20)
-should be able to get at least 2 rds unbroken on your snatch weight
27:00 - 49:00
B)
For time:
10-1
K/snatches (each arm)
Box jumps
OHS (75,55)
(22 min cap)
-should be an overhead squat weight you can go unbroken and pick up straight away.
Optional Accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 10 reverse grip barbell row
5 x 1 min weighted plank
0:00 - 27:00
A)
Dead lifts
4 x 6 @ 70% + 10kg
With
5 x max strict press @ 70%
34:00 - 55:00
B)
5 rds
12/8 x strict pull ups
6 x bench press (185,115)
24/18 x cal row
(21 min cap)
Optional accessories
5 x 10 one arm rows
5 x 30 second side planks
5 x 20 band pull aparts
5 x 45 second hollow hold
A)
30 min gymnastics
B1)
2 rds
Sled pull race
With
Prowler races
B2)
2 rds
Harness races
With
Medball carries
Optional extra's
Work to a heavy farmers carry
And or
Overhead yoke carries
Tuesday
0:00 - 27:00
A)
Back squats 5 x 5 @ 80% + 10/7.5kg
With
5 x 8/10 double k/bell strict press
34:00 - 44:00
B)
20 min amrap
4 x full cleans (135,95)
4 x bbt (135,95)
4/2 x muscle ups / 5/4 x strict pull ups
-choose the weight by your thruster weight.
Optional accessories
1)
5 x 10 strict pull ups
With
5 x 5-15 ghr
2)
5 x 10 one arm rows
5 x 15-25 banded tricep press downs
Monday
0:00 - 15:00
A)
15 min amrap:
5 x power cleans (155,105)
10 x dips
30 x double unders
22:00 - 37:00
B)
5 rds
For time:
1 x leg less rope climbs / 2 x rope climbs
12 x dumbell push up renegade rows
24 x anchored side sit ups
(15 min cap)
42:00 - 54:00
5 x 10 pause barbell rows
5 x 20 band pull aparts
Optional Accessories
5 x 10 barbell rows
5 x 8 strict t2b
5 x 10-15 dumbell curls
5 x 10-15 reverse curls
Sunday
A)
5 rds
50 x double unders
25 x anchored weighted sit ups
10 x strict reverse grip pull ups
7 min rest
B)
5 rds
Dead ball carry 60 meters
Row 20 cal
Bike 10 cal