A)
50,40,40,20,10
double unders
Sit ups (feet anchored against wall)
B)
4 rds
30 x walking lunges
20 x cal row
10 x box jumps (step down)
C)
4 rds
15 x cal bike
15 x ball slams (on mat)
Saturday 16th September
0:00 - 24:00
A)
Pause Back squats 5 x 3 @ 65% + 15kg
With
Max strict hspu
31:00 -
B)
3 rds
21 x over head squats (75,65)
12 x k2e
400 x run
3 min rest
C)
3 rds
21 x strict press (75,55)
12 x strict reverse grip pull ups
400 x row
Accessories
1)
5 x 15 push ups
With
5 x 5-15 ghr
2)
5 x 10 one arm rows
5 x 10 bent lateral complex
Friday 15th September
0:00 - 10:00
A)
10 min amrap
7/5 strict pull ups
30 x double unders
17:00 - 32:00
B)
15 min emom
1 x full snatch
1 x hang snatch
39:00 - 54:00
C)
15 min emom
1 x power clean
1 x hang clean
Optional accessories
1)
5 x 5 bar muscle ups
With
1 x leg less rope climb / 2 x rope climbs
2)
5 x 10 one legged dead lifts
With
5 x 10-15 dumbell curls
Thursday 14th September
0:00 - 28:00
A)
Dead lifts 5 x 5 @ 70% + 30kg
With
Bench press 3 x 8 @ 70% + 15/12.5kg
-if you got all 8's last time, go 2.5-5kg heavier this time. If you don't get all 8's this time, that's ok that's your new aim till you do.
35:00 -
B)
1 k row
5 rds
12 x dips
3/2 x rope climbs
1 k row
Optional accessories
1)
5 x 10 reverse grip barbell rows
With
5 x 30 second side plank each side
2)
5 x 20 band pull aparts
With
5 x 60 second plank
Wednesday 13th Spetember
Wed
A)
30 min gymnastics
B)
Work to a 15 meter max overhead yoke carry
With
2 rds of sled pulls
And
2 rds of sled push
-alternate rds of push and pulls with overhead yoke carries.
C)
Work up to a 5 rep max suit case dead lift each arm, start every set with your weaker side. (Use farmers carry handles)
With
60 second planks in between sets
Tuesday 12th Spetember
0:00 - 22:00
A)
Back squats 5 x 6 @ 70% + 5kg
With
Seated dumbell shoulder press 5 x 8/10 (no back support)
-if you get all 8's males or all 10's females go heavier next time. Continue with a weight until you reach 5 x 8/10. When you go heavier, don't stress if you don't hit those numbers, that is now your new aim.
29:00 - 49:00
B1)
4 min amrap
21 x thrusters (96,65)
21 x t2b
Max wall balls remaining time:
4 min rest
B2)
4 min amrap
15 x thrusters (115,75)
15 x t2b
Max k/bell swings (24,16kg) remaining time:
4 min rest
B3)
4 min amrap
9 x thrusters (135,95)
9 x t2b
Max wall balls balls remaining time:
-record each score separately
Accessories
1)
5 x 12 one arm over head dumbell lunges (change arms after 6 reps)
With
5 x 6 muscle ups
2)
5 x 10 one arm rows
With
5 x 5-15 ghr
Monday 11th September
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x power snatch
1 x full snatch
1 x snatch balance
22:00 - 37:00
B)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
2 x split jerks
44:00 - 55:00
C)
2014 Schwartz Challenge
"No room for Error"
3 rds
20 x c2b/pull ups
100 x double unders - 300 skips
-don't do c2b unless you can get at least 15 unbroken.
-if your max double under is 30 or less, scale back to 60 double unders.
Accessories
1)
Alternate Pistols 5 x 14
With
5 x max strict hspu
2)
5 x 10 barbell rows
With
5 x 25 back extensions
Sunday 3rd September
Sunday
A)
6 rds
12 x strict leg raises
24 x side crunches (pause at the top)
20 x cal row
5 min rest (from when you finish)
B)
5 rds
Lung the gym
2 x rope climbs / 12 ring rows
Prowler 70 meters (empty)
Finisher
C)
100 x Russian Twists
100 x butterfly ab mat sit ups
Saturday 2nd September
Sat
0:00 - 24:00
A)
Pause Back squats 5 x 5 @ 65% + 5kg
With
5 x Max strict hspu
31:00 - 46:00
B)
Dumbell DT(22.5,15kg)
C)
50:00 - 57:00
7 min amrap
6 x strict pull ups
5 x box jumps (30,24inches)
Optional accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 10 one arm rows
With
5 x 5-15 ghr
Friday 1st September
Friday
A)
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x front squat
22:00 -
B)
For time:
5 rds
15 x t2b
15 x burpees to target
400 x row
Optional Accessories
1)
5 x 10 barbell rows
With
5 x 10 one legged dead lifts
2)
3 x 30 Russian Twists
With
3 x 20 single leg calf raises
Thursday 31st August
Thursday
0:00 - 27:00
A)
Dead lifts 5 x 5 @ 70% + 25kg
With
Bench press 3 x 8 @ 70% + 5kg
34:00 -
B)
5 rds
12 x dips
10/8 x strict pull ups
50 x double unders
3 min rest
5 rds
10 x one arm rows
60 second planks
Optional accessories
1)
5 x 1 leg less rope climb/ rope climb
With
5 x 30 second side plank each side
2)
5 x 10-15 dumbell curls
Wednesday 30th August
Wed
A)
30 min gymnastics
B)
Build up to a 15 meter max overhead yoke carry
With
Building up to a max farmers carry 35 meters
C)
2 rds
Sled pulls 70 meters
With
Rope pulls
D)
2 rds
Sled push 35 meters
With
Dead ball carries
Tuesday 29th August
Tuesday
0:00 - 24:00
A)
Back squats 5 x 4 @ 70% + 5kg
&
Dumbell seated press (5 x 8/10) (no back support)
31:00 - 41:00
B)
2015 Schwartz Challenge event 5
"Fast and Furious 15"
21,15,9
Thrusters (95,65)
OHS (95,65)
(5 min time cap @ event)
(10 min cap today)
45:00 - 57:00
C)
For time.
10 x muscle ups /(25/20 dips)
5 x leg less rope climbs / 10 rope climbs
10 x muscle ups/ (25/20 dips)
Optional accessories
1)
5 x 10 slow ring rows
With
5 x 5-15 ghr
2)
5 x 16 k/bell renegade rows
With
5 x 8 strict t2b / 10 leg raises
Monday 28th Aug
Monday
A)
0:00 - 15:00
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
B)
22:00 - 37:00
1 x power clean
1 x full clean
2 x split jerks
43:00 - 52:00
10,20,30
Burpee box jump overs (24,20)
K/swings (24,16kg)
(9 min cap)
Optional accessories
1)
5 x 10 strict pull ups
With
5 x 10-15 weighted back extensions
2)
5 x 5-10 strict hspu
With
5 x 10 barbell rows
Monday 21st Aug- Sunday 27th Aug
Monday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
22:00 - 37:00
B)
10 rds
Every 90 seconds
1 x power clean
1 x hang clean
1 x split jerk/push jerks
43:00 - 50:00
C)
7 min amrap
7 x power cleans (115,75)
7 x thrusters (115,75)
Optional Accessories
1)
5 x 5-10 Strict hspu
With
5 x 10 barbell rows
2)
5 x 10 bent lateral complex
With
5 x 10-15 weighted back extenstions
Tuesday
0:00 - 23:00
A)
Back squats 5 x 6 @ 70%
With
Strict press 5 x max reps @ 90%
B)
For time: (including rest time)
50,40,30,20,10 - wall balls
25,20,15,10,5 - c2b
1 min rest between each rd
5 min rest
C)
For time:
50 x burpee box jumps
Optional accessories
1)
5 x 5/3 Muscle ups
With
5 x 5-15 ghr
2)
5 x 10 reverse grip barbell rows
With
5 x 20 band pull aparts
Wed
A)
30 min gymnastics
B)
Work to a 15 meter max over head yoke carry
With
Farmers carry in between sets
C)
2 rds
Rope pulls
With
Harness races
Optional
D)
2 rds
Med ball carries
With
Sled pull races
Thursday
0:00 - 27:00
A)
Dead lifts 3 x 3 @ 75% + 15kg
With
Bench press 3 x 8 @ 70%
34:00 -
B)
"Diane"
Strict
5 min rest
5 rds
12 x bar dips
50 x double unders
Optional accessories
1)
5 x 1 leg less rope climbs / rope climb
With
5 x 30 second side planks
2)
5 x 10 one arm rows
With
5 x 60 second plank
Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x front squat
23:00 - 36:00
B)
13 min amrap
30 x snatches (95,65)
15 x t2b
20 x snatches (115,75)
15 x t2b
10 x snatches (135,95)
15 x t2b
Max snatches (155,105)
-any snatch is fine
43:00 - 53:00
10 min amrap
1,2,3,4,5,6....
Bar muscle ups
Row x 15 cal
Optional accessories
5 x 10 Y-T-W
5 x 10-12 one legged dead lifts
5 x 10-15 dumbell curls
5 x 15-20 single leg calf raises
Sat
Start class @ 0:03 past the hour
0:00 - 20:00
A)
Back squats 5 x 5 pause squats @ 65%
With
5 x 8-10 double k/bell strict press
27:00 - 57:00
B)
"Chelsea"
30 min emom
5 x pull ups
10 x push ups
15 x squats
Optional accessories
1)
5 x 10 one arm rows
With
5 x 5-15 ghr
2)
5 x 10 slow ring rows
With
5 x 15-25 banded pressdowns
Sunday
A)
7 rds
20 x box jumps (step downs)
20 x Russian swings (24,16kg)
20-15 x cal row
2 x rope climbs (12 x ring rows)
5 min rest (from when you finish)
B)
5 rds
20/15 x cal bike
20 x knee raises
Saturday 19th August
Sat
0:00 - 22:00
A)
Back squats 5 x 4 pause squats @ 65%
With
Strict hspu (max set every set)
30:00 - 55:00
2011 Regional Wod
B)
100 x pull ups (scale to 50 if needed)
100 x k/swings (24,16kg)
100 x double unders
100 x overhead squats (95,65)
Accessories
1)
5 x 12/8 dips
And
5 x 5-15 ghr
2)
5 x 10 reverse grip barbell rows
And
30 second side plank each side
Friday 18th August
Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x dead lift (clean grip)
1 x hang clean
1 x front squats
24:00 - 40:00
B)
4 rds
Every 4 min
15 x power snatches (75,55)
25 x wall balls (20,14)
45:00 - 55:00
C)
10 min amrap
20 x strict press (75,55)
2 x rope climbs / 1 x leg less rope climb
20/15 x cal row
Optional accessories
1)
5 x 10 double k/bell front rack lunges
With
5 x 10 double k/bell rows
2)
5 x 10 pause pistols
With
5 x 10 bent lateral complex
Thursday 17th August
Thursday
0:00 - 27:00
A)
Dead lifts 5 x 5 @ 70% + 20kg
With
Bench press 5 x max @ 70%
37:00 -
B)
5 rds
10 x dumbell power snatches (22.5,15kg)
10 x burpee box jump overs (24,20)
10 x t2b
5 min rest
5 x 10-8 strict reverse grip pull ups
1 min plank during rest
Accessories
1)
5-1 bar muscle ups
500-100 row
2)
5 x 20 band pull aparts
5 x 30 second side plank
Wednesday 16th August
Wed
A)
30 min gymnastics
B)
Work to a 15 meter overhead yoke carry
With
Work up to 35 meter max farmers carry
C)
2 rds
Rope pull races
With
Sled pull to sled push
Tuesday 15th August
Tuesday
-start class @ 0:04 past the hour
0:00 - 23:00
A)
Back squats 5 x 5 @ 70%
With
Strict press 5 x max reps @ 80%
31:00 -
B)
10 rds
For time:
9 x thrusters (95,65)
35 x double unders
Accessories
1)
10 x 8/6 strict pull ups
With
5 x 5-15 ghr
2)
5 x 10 one arm rows