A)
5 rds
400 x run
Dumbell front rack lunges (15,10kg) (full length of gym)
50 x double unders
10 x strict leg raises
6 min rest
B)
3 rds
30 x bent knee side sit ups
500 x row
3 x rope climbs / 15 x ring rows
Saturday 11th November 2017
0:00 - 25:00
A)
Front squats 5 x 5 @ 65% + 10kg
With
3 x 8/10 dumbell shoulder press
33:00
B)
5 rds
For time:
10 x dumbell power cleans (22.5,15kg)
5 x muscle ups /10 x dips
5 min rest
20-2 - wall balls
10-1 - c2b/pull ups
Optional accessories
1)
5 x 5-15 weighted push ups
With
5 x Max ghr
2)
5 x 5-10 barbell rows
With
5 x 20 lying band pull aparts
Friday 10th November 2017
Friday
A)
0:00 - 15:00
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from the floor
1 x hang full snatch
Straight into
15:00 - 20:00
Emom x 5
1 x full snatch
30:00 -
B)
5 rds
4 x power clean and jerks (185,125)
8 x box jumps (30,24)
2 x rope climbs
3 min rest
1 k row for time
Optional accessories
1)
5 x 10 strict t2b
With
5 x 30 back extensions
2)
5 x 10-15 dumbell curls
With
5 x 20 single calf raises
Thursday 9th November
Thursday
0:00 - 28:00
A)
Dead lifts 5 x 5 @ 70%
With
Bench press 3 x 8
34:00 -
B)
6 rds
For time:
10 x dead lifts (275,185)
50 x double unders
10 x hspu
50 x double unders
Optional Accessories
1)
5 x 10 strict reverse grip pull ups
With
5 x 30 second side plank each side
2)
5 x 10 one arm rows
With
5 x 60 second planks
Wednesday 8th November 2017
Wed
A)
30 min gymnastics
B)
B)
15 meter max overhead yoke carry
With
15 meter max farmer carry
C)
2 rds
Sled pull races heavy there and back
With
Sled pulls
D)
2 rds
Sled push races high handles there low handles back
Tuesday 7th November 2017
Tuesday
0:00 - 30:00
A)
Work to a 3 rep max back squat
With
5 x 5 strict press (start at a weight you can hit all the reps quite comfortably)
35:00 - 55:00
B)
4 rds
Every 5 min
Dumbell power snatches x 20 (22.5kg,15kg)
C2b x 15/pull ups
Box jump over x 10 (24,20)
Optional Accessories
1)
5 x 12/10 x dips
With
5 x 5-10 reverse grip barbell rows
2)
5 x Max ghr
With
5 x 20 lying band pull aparts
Monday 6th November 2017
Monday
0:00 - 10:00
A)
10 min emom
Min 1 - 15 x dumbell thrusters (15,10kg)
Min 2 - 10 x t2b
17:00 - 32:00
B)
10 rds
Every 90 seconds
1 x power snatch
1 x power snatch 2 inches from floor
1 x hang power snatch
39:00 - 54:00
C)
1 x full clean
1 x hang clean
1 x split jerk
Optional accessories
1)
5 x max strict hspu
With
5 x 15-25 banded leg curls
2)
5 x 10 bent lateral complex
With
5 x 10 one arm rows
Sunday 5th Nov 2017
A)
5 rds
400 x run
20 x box jumps step down (24,20)
2 x rope climbs / 10 ring rows
5 min rest
B)
3 rds
500 x row
35 x double unders
12 x ball slams
4 min rest
C)
3 rds
20 x straight leg sit ups
30 x bent knee side sit ups
15 x strict hanging knee raises
90 seconds rest
Sat 4th Nov 2017
0:00 - 25:00
A)
Front squats 5 x 3 @ 70% + 10kg
With
3 x 8/10 dumbell shoulder press
-make sure your trying to add weight or reps on your strict press
35:00 - 56:00
B)
5 rds
For time:
1 rd "DT"
20 x cal row
(21 min cap)
"DT"
12 x dead lifts (155,105)
9 x hang power cleans " "
6 x push jerks " "
Optional accessories
1)
5 x max muscle ups
With
5 x 6-12 reverse grip barbell rows
2)
5 x 10 bent lateral complex
With
5 x max ghr
Friday 3rd Nov 2017
0:00 - 25:00
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x hang snatch
1 x snatch 2inches from floor
1 x full snatch
22:00 - 32:00
B)
21,15,9
Dumbell thrusters (22.5,15kg)
K/swings (24,16kg)
-if you can't do 21 unbroken @ 15,10kg use that weight instead.
40:00 - 50:00
C)
4,8,12,16,20.......
Wall balls
C2b/pull ups
Optional Accessories
1)
Pistols 5 x 8 each leg
With
5 x 30 back extensions
2)
Leg less rope climb 5 x 1/ 2 x rope climbs
With
5 x 15 - 25 banded leg curls
5 x max ghr
Thursday 2nd Nov 2017
0:00 - 20:00
A)
Bench press 3 x 8
With
5-8 x 5-8 weighted strict pull ups
27:00 -
B)
4 rds
For time
Farmers carry 100 meters (22.5,15kg)
12/10 x strict hspu
15/12 x t2b
(20 min cap)
C
7 rds
3 x bar muscle ups / 7 x ring rows
30 x double unders
Accessories
1)
5 x 10 one arm rows
With
5 x 15/10 dips
2)
5 x 20 single leg calf raises
With
5 x 20 lying band pull aparts
Wed 1st Nov 2017
A)
30 min gymnastics
B)
15 meter max overhead yoke carry
With
15 meter max farmer carry
C)
2 rds of rope pulls
With
2 rds of 70 meter dead ball carries
D)
2 rds of harness races
Tuesday 31st Oct 2017
0:00 - 7:00
A)
Emom x 7
5 x back squats
-choose between 2.5-5kg heavier then last week.
17:00 - 43:00
B1)
0:00 - 6:00
21,15,9
OHS (95,65)
C2b/pull ups
-remaining time max burpees over bar
B2)
10:00 - 16:00
15,12,9
OHS (115,75)
C2b/pull ups
-remaining time max burpees over bar
B3)
20:00 - 26:00
9,7,5
OHS (135,85)
C2b/pull ups
-remaining time max burpees over bar
Accessories
1)
5 x 3/2 strict muscle ups
With
5 x 6-10 barbell rows
2)
5 x Max ghr
With
5 x 10 bent lateral complex
Sunday 29th Oct 2017
Sunday
A)
3 rds
800 x run
30 x Russian swings
3 x rope climbs
6 min rest
B)
3 rds
500 x row
30 x anchored side sit ups
10 x strict t2b/leg raises
4 min rest
C)
10-1
ball slams
Box jumps (step down)
Monday 30th Oct 2017
A)
10 min emom
Min 1 - 12 x burpees
Min 2 - 8 x strict t2b / 10 x leg raises
B)
17:00 - 32:00
B)
10 rds
Every 90 seconds
1 x snatch pull
1 x power snatch
1 x hang snatch
1 x snatch balance
C)
39:00 - 54:00
15 min emom
1 x power clean
1 x hang clean
1 x split jerk
-work on efficiency and being smooth today rather then maxing out
Optional Accessories
1)
5 x max strict hspu
With
5 x 30 back extensions
2)
5 x 10 one arm rows
With
5 x 30 seconds side planks each side
Saturday 28th Oct 2017
Sat
0:00 - 25:00
A)
Front squats 5 x 5 @ 65% + 5kg
With
3 x 8/10 dumbell shoulder press
35:00 -
B)
For time:
10-1
Power clean and jerks (155,105)
C2b/pull ups
3 min rest
50-10 x double unders
10 x burpees
Optional accessories
1)
5 x 10 one arm rows
With
5 x Max ghr
2)
10 bent lateral complex
30 second side plank each side
60 second plank
1 min rest
Friday 3rd Nov 2017
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x hang snatch
1 x snatch 2inches from floor
1 x full snatch
22:00 - 32:00
B)
21,15,9
Dumbell thrusters (22.5,15kg)
K/swings (24,16kg)
40:00 - 50:00
C)
4,8,12,16,20.......
Wall balls
C2b/pull ups
Optional Accessories
1)
Pistols 5 x 8 each leg
With
5 x 30 back extensions
2)
Leg less rope climb 5 x 1/ 2 x rope climbs
With
5 x 15 - 25 banded leg curls
Friday 27th Oct 2017
Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x hang snatch
1 x snatch 2inches from floor
1 x full snatch
22:00 - 32:00
B)
Open wod 11.4
10 min amrap
60 x bar facing burpees
30 x overhead squats (120,90)
10 x muscle ups
39:00 - 51:30
5 rds
Every 2:30 -
10 x barbell rows
10 x strict t2b/leg raises
30 x Russian twists
Accessories
1)
5 x 10 strict reverse grip c2b/pull ups
With
5 x 12 pistols
2)
5 x 10-15 dumbell curls
With
5 x 30 back extensions
Thursday 26th Oct 2017
Thursday
0:00 - 30:00
A)
Dead lifts
10 @ 40%
8 @ 50%
6 @ 55%
4 @ 62%
4 @ 70%
4 @ 77%
2 @ 84%
2 @ 90%
2 @ 95%
-go for a new max
With
Bench press 3 x 8
37:00
B)
10-1 - strict hspu
200 x row
Straight into
C)
5 rds
1 x leg less rope climb / 2 x rope climbs
50 x double unders
Optional accessories
1)
5 x 12 slow ring rows
With
5 x 20 lying band pull aparts
2)
4 rds
45 second hollow hold
45 second plank
1 min rest
Wednesday 25th Oct 2017
Wed
A)
30 min gymnastics
B)
Find your 15 meter max overhead yoke carry
With
Find your max 30 meter farmers carry
C)
Partner wod
60 x dead ball to shoulder (alternating every rep with partner)
D)
Rope pull races