Monday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x power snatch
1 x full snatch
1 x hang snatch
1 x snatch balance
20:00 - 35:00
B)
10 rds
Every 90 seconds
1 x power clean
1 x hang clean
1 x split jerk/push jerks
42:00 -
C)
Jeremy
21,15,9
OHS (95,65)
Burpees
Optional accessories
1)
5 x 6/4 muscle ups
With
5 x 10-15 weighted back extenstions
2)
5 x 10 barbell rows
With
5 x 8 strict t2b
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
Saturday
0:00 - 28:00
A)
Back squats 5 x 5 @ 70%
With
5 x 8-10 double k/bell press
38:00 -
B)
3 rds
15 x barbell thrusters (95,65)
15 x bar facing burpees
Accessories
5 x 12 t2b
5 x 10 one arm rows
5 x 10 bent lateral complex
5 x 10-15 dumbell curls
Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerk / push jerk
22:00 - 32:00
B)
10 min amrap
5 x power cleans (155,105)
10 x c2b/pull ups
-2010 Sectionals
41:00 - 55:00
For time:
1 k row
20/15 x m/ups
1 k row
Optional accessories
5 x 10 one arm rows
5 x 5-15 ghr
5 x 20 band pull aparts
5 x 30 bent knee anchored side sit ups
Thursday
0:00 - 30:00
A)
Dead lifts 5 x 5 @ 70% + 15kg
With
Bench Press 5 x max reps @ 80%
37:00 - 44:00
B)
7 min amrap
Max reps
3,6,9,12...
Dead lifts (225,155)
Bar facing burpees
4 min rest
7 min amrap
C)
7/5 x bar muscle ups / 7/5 x strict pull ups
21 x cal row
Accessories
5 x 10 strict reverse grip pull ups
5 x 45 second hollow hold
5 x 5-10 reverse grip barbell rows
5 x 1 min plank
Wednesday
A)
30 min gymnastics
B)
In between both movements below, B&C work up to a heavy-max 30 meter farmers carry.
2 rds
Sled pull and push (race)
C)
2 rds
harness races
Optional extra's
1)
Work up to a 15 meter max over head yoke carry
2)
2 rds rope pull
Tuesday
0:00 - 27:00
A)
Pause back squats 5 x 5 @ 65% + 10kg
With
Strict press
5 x 40%
5 x 50%
5 x 60%
5 x 70%
5 x 80%
5 x 90%
3 x 95%
Max @ 100%
-try for a new max
34:00 - 55:00
B)
100 x wall balls
75 x pull ups
50 x burpees
Accessories
5 x 10 one arm rows
5 x 5-15 ghr
3 x 10 bent lateral complex
3 rds
45 second side plank (each side)
60 second plank
(90 second rest)
0:00 - 22:00
A)
11 rds
Every 2 min
1 x power snatch
1 x full snatch
1 x hang snatch
1 x snatch balance
-record both B @ C on the board
29:00 - 39:00
B)
10-1 x OHS (95,65)
30 x double unders
(10 min cap)
44:00 - 50:00
C)
For time or max reps
60 x t2b
Optional accessories
5 x 5-10 strict hspu
5 x 10 single leg calf raises
5 x 10 strict reverse grip pull ups
5 x 20 single leg calf raises
Saturday
0:00 - 25:00
A)
Back squats
20 x(255,150)
12 x (280,165)
6 x(310,185)
2 x(345,195)
With
5 x 8/10 dumbell z-press
32:00 - 56:00
B)
6 rds
Every 2 min
20 x wall balls
10x strict pull ups
Straight into
6 rds
Every 2 min
50 x double unders
12 x burpees
Optional accessories
5 x 5 bar muscle ups
5 x 10 one arm rows
5 x 5-15 ghr
5 x 20 single calf raises
Friday
0:00 - 20:00
A)
10 rds
Every 2 min
1 x full clean
1 x cluster
1 x split jerk
28:00 - 48:00
50 x clean and jerks (115,75)
50 x t2b
50 x cal row
5 min rest
5 min emom
4/3 x muscle ups / 6/5 x strict pull ups
Accessories
5 x 5-10 reverse grip barbell rows
3 x 10 Y-T-W
5 x 30 back extenstions
5 x 10-15 dumbell curls
Thursday
0:00 - 27:00
A)
Dead lifts 3 x 3 @ 75% + 5kg
With
Bench press 5 x max reps @ 70%
35:00 - 60:00
B1)
5 min:
3 rds
12 x dead lifts (225,155)
12 x bar facing burpees
Max cal bike
5 min rest
B2)
5 min:
3 rds
9 x dead lifts (275,185)
9 x bar facing burpees
Max cal bike
5 min rest
B3)
5 min:
3 rds
6 x dead lifts (315,205)
6 x bar facing burpees
Max cal bike
Accessories
5 x 10 reverse grip strict pull ups
5 x 10 one arm row
3 rds
45 second hollow hold
60 second plank
90 second rest
Wed
A)
30 min gymnastics
B)
As a race:
2 rds
Sled pull into sled push
C)
Find 30 meter heavy/max farmers carry
With
Harness races and med ball carries
Optional extra
15 meter max overhead yoke carry
Tuesday
0:00 - 24:00
A)
Back squats 5 x 5 @ 65% + 5kg
With
Strict press 5 x max @ 90%
B1)
0:00 - 5:00
21,15,9
Thrusters (75,55)
Pull ups
Max cal row remainder time
5:00 - 10:00 rest
B2)
10:00 - 15:00
15,12,9
Thrusters (95,65)
Pull ups
Max cal row remainder time
15:00 - 20:00 rest
B3)
20:00 - 25:00
12,9,6
Thrusters (115,75)
Pull ups
Max cal row remainder time
Accessories
5 x 8-12 dips
5 x 10 barbell row
5 x 5-15 ghr
5 x 10 bent lateral complex
Monday
A)
0:00 - 22:00
A)
11 rds
Every 2 min
1 x power snatch
1 x full snatch
1 x hang snatch
1 x snatch balance
30:00 - 55:00
B)
For time:
200 x double unders
100 x dumbell full snatches (22.5,15kg)
200 x double unders
(25 min cap)
Accessories
5 x 10-5 hspu
5 x 10 ring rows
5 x 10-15 glute bridges
5 x 1 min plank
Monday
A)
0:00 - 16:30
12 rds
Every 90 seconds
1 x snatch pull
1 x power snatch
1 x snatch pull
1 x full snatch
-t@g between snatch pull and power snatch, then drop. And then:
-t@g between snatch pull and full snatch, then drop.
25:00 - 45:00
B)
4 rds
For time:
20 x K/bell snatches (24,16kg)
16 x over head squats (95,65)
12 x t2b
-alternate hands every 5 reps on the snatches
@ 45:00 - 48:00
C)
3 min max lateral burpees
Accessories
A)
10 rds
Every 90 seconds
2 x split jerks
B)
5 rds
1 x leg less rope climb / 2 rope climbs
10-15 x weighted back extenstions
Tuesday
Start class @ 0:04 past the hour
0:00 - 25:00
A)
Back squats 5 x 5 pause squats @ 65%
With
Strict press 5 x max reps @ 80%
32:00 - 52:00
B)
10 rds
Every 2 min
6 x clusters (145,95)
8/6 x strict pull-ups
Optional accessories
1)
For time:
5-1 muscle ups / dips 15-3 or 10-2
50-10 double unders
2)
5 x 10 on arm row
5 x 5-15 ghr
Wed
A)
30 min gymnastics
B)
Work up to a 15 meter max overhead yoke carry.
With
farmers carry, varying different objects each rd.
-dumbells
-finger tip plate carries
-with farmer carry handles, one arm a side farmers carry
C)
3 rds
Sled pulls (there and back)
With
Extra farmers carries or when finished them sandbag or medball carries
Optionals extra
3 rds
45 second side plank each side
60 second plank
60 second rest
Friday
0:00 - 20:00
A)
10-1
Hang cleans (155,105)
Strict hspu
28:00 - 36:00
B)
8 min amrap
3,6,9,12 and so on
Thrusters (95,65)
Bar facing burpees
43:00 -
C)
5 x 10 reverse grip barbell rows (pause at top)
5 x 10 good mornings
Accessories
5 x 10 strict reverse grip pull ups
5 x 10 one arm rows
5 x 8 pistols each leg
5 x 20 single leg calf raises
Sat
0:00 - 25:00
A)
Back squats
20 x(245,145)
12 x (270,160)
6 x(300,180)
2 x(335,190)
With
5 x 8 strict t2b/leg raises
32:00 - 44:00
B)
For time or reps:
60 x wall balls
40 x c2b/pull ups
20 x power cleans (135,95)
(12 min cap)
49:00 - 56:00
For time or reps:
30 x wall balls
20 x c2b/pull ups
10 x power cleans
(6 min cap)
Accessories
5 x 5 bar muscle ups
5 x 5-15 ghr
5 x 12 ghd sit ups
5 x 10-15 dumbell curls
Sunday
A)
3rds
1600 run
20 x side knee raises
400 x row
30 x straight leg sit ups (no arms)
20 x cal bike
30 x Russian Twists
If time:
B)
5 x 8 dumbell renegade rows each arm
5 x 15 glute bridges
0:00 - 25:00
A)
20 x back squats @ (235,140)
12 x back squats @ (260,155)
6 x back squats @ (290,170)
2 x back squats @ (325,185)
With
5 x 5-8 dumbell Z-press
33:00 - 43:00
B)
5 rds
For time:
5 x power cleans (155,105)
5 x push jerks (155,105)
47:00 -
For time:
12,9,6,3
Front squats (155,105)
Bar facing burpees
Optional Accessories
1)
10 rds
Every 2 min
2 x split jerks
2)
5 x 5/3 x muscle ups
5 x 10 one arm rows
5 x 5-15 ghr
0:00 - 12:00
A)
5 rds
7 x hang cleans (135,95)
11 x t2b
22:00 - 52:00
B)
35,30,25,20,15 - wall balls
5,4,3,2,1 - rope climbs
500,400,300,200,100 - row
Optional accessories
5 x max strict hspu
5 x 12 one legged dead lift
5 x 30 back extenstions
5 x 30 bent knee side sit ups
0:00 - 27:00
A)
Dead lifts 5 x 5 @ 70% + 5kg
With
Bench press 5 x max reps @ 80%
-if they finish earlier get them started earlier.
32:00 - 57:00
B)
"Roy"
5 rds
15 x dead lifts (225,155)
20 x box jumps
25 x pull ups
(25 min cap)
Optional accessories
5 x 12 double k/bell rows
5 x 20 single leg calf raises
3 rds
45 second side plank each side
60 second plank
2 min rest
A)
Gymnastics 30 min
20 min
B)
Work to a 15 meter max overhead yoke carry
With
Work to a 30 meter max farmers carry
C)
2 rds
harness races
A)
Pause back squats
5 x 4 @ 70%
With
Strict press 5 x max reps @ 70%
B)
10 min amrap
10 x thrusters (95,65)
10 x c2b/pull ups
C)
5 rds
1 x leg less rope climb/ rope climb
20/15 x cal row
30 x double unders
Optional accessories
5 x 7/3 muscle ups
5 x 5-15 ghr
5 x 10 one arm rows
5 x 10 bent lateral complex