A)
0:00 - 15:00
-record time on board
5 rds
For time:
3 x power snatches (135,95)
6 x OHS (135,95)
9 x c2b/pull ups
-the snatch weight should be a weight you could touch and go fresh or at least for the first set.
23:00 - 49:00
B)
5 rds
10 x strict hspu
2 x rope climbs
50 x double unders
Optional accessories
1)
5 x max muscle ups
With
5 x 10 one arm rows
2)
5 x 12 pistols
With
5 x 10 one legged dead lifts
0:00 - 28:00
A)
Dead lifts 5 x 5 @ 70% + 10kg
With
Bench press 3 x 8
-work up to a heavy 3 rep max bench after your 8's.
35:00 - 55:00
B1)
0:00 - 9:00
21,15,9
Dumbell power cleans (22.5,15kg)
Bar dips
B2)
10:00 - 20:00
3 rds
21 x wall balls
10 x c2b/pull ups
21 x cal row
Optional Accessories
1)
5 x 10 bent lateral complex
2)
3 rds
45 seconds side plank each side
60 seconds plank
60 second rest
Wed
A)
30 min gymnastics
B)
For time:
-400 meters k/bell farmers carry (24,16kg)
-Overhead yoke carry 30 meters (empty)
-30 x sandbag / medball to shoulder (150,100)
-1 x rope pull (60,30kg)
-Overhead yoke carry 30 meters
-1 x rope pull
-Overhead yoke carry 30 meters
-400 meters farmers carry
Tuesday
0:00 - 25:00
A)
Back squats 5 x 3 @ 75% + 5kg of your 3 rep max
With
5 x 5 strict press (continue from last weeks)
-if you get all 5's go heavier by 2.5kg next time
33:00 - 53:00
B)
20 min amrap
2 x power cleans (135,95)
2 x bar muscle ups / strict pull ups
200 x row
3 x power clean
3 x bar muscle ups
300 x row
4 x power cleans
4 x bar muscle ups
400 x row
And so on
Optional Accessories
1)
5 x 10 strict pull ups
With
5 x Max ghr
2)
5 x 20 lying band pull aparts
With
5 x 20 Landmine twists
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 - 42:00
B)
10 rds
Every 2 min
1 x power clean + push jerk +
1 x full clean + split jerk
49:00 - 55:00
C)
6 min amrap
21 x wall balls
12 x t2b
Optional accessories
1)
5 x 10 strict hspu
With
5 x 10 barbell rows
2)
5 x 30 back extensions
With
5 x 1 min plank
Monday
0:00 - 10:00
A)
-pick a weight where you can go all sets touch and go and unbroken with.
10 min emom
3 x power snatches (135,95)
-same weight each time
2 min rest
12:00 - 20:00
2 x power snatches on the min
-go heavier each rd
27:00 - 42:00
B)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerk
45:00 - 52:00
7 min amrap
20 x k/swings (24,16kg
20 x cal row
Optional accessories
1)
5 x 10 strict hspu
With
5 x 30 back extensions
2)
3 rds
45 x second side plank each side
60 x second plank
60 seconds rest
Tuesday
A)
0:00 - 27:00
A)
Back squats 5 x 7 @ 70% + 5kg 3 rep Max
With
5 x 5 strict press (continue from last weeks)
-if you get all 5's go heavier by 2.5kg next time
37:00 - 55:00
B)
For time:
75 x burpee box jump overs (24,20)
even - 5 x c2b/pull ups
Odd - 3 x power snatches (95,65)
-start with c2b/pull ups
-scale c2b or pull up reps to a number you can go unbroken with.
1)
5 x 10 reverse grip barbell rows
With
5 x max ghr
2)
5 x 10 one arm rows
With
5 x 8 strict t2b/10 x leg raises
Wed
A)
30 min gymnastics
B)
15 meter max overhead yoke carry
With
30 meter max farmers carry
C)
2 rds harness races
With
Deadball / sandbag carries
Thursday
A)
0:00 - 28:00
A)
5 x 8 deficit dead lifts
With
Bench press 3 x 8
5 x 8 dead lifts from the rack/mat
35:00 -
B)
3 rds
7 x muscle ups / 9/12 x dips
500 x row
5 min rest
C)
10-1 x Barbell rows (115,75)
30 x double unders
Optional accessories
1)
10 min emom
Min 1 - 21 K/swings (24,16kg)
Min 2 - rest
2)
45 second side plank each side
60 second plank
60 second rest
Friday
-8 min group warm up
0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x hang snatch
24:00 - 44:00
B)
3 rds
For time:
40 x wall balls (20,14lbs)
20 x c2b/pull ups
10 x clean and jerks (135,95)
(20 min cap)
3 min rest
C)
150 double unders for time:
Optional Accessories
1)
Bar muscle ups 5 x 5/4
With
Bent lateral complex 5 x 10
2)
5 x 30 back extensions
With
5 x 20 band pull aparts
Saturday
-start class @ 0:04 past the hour
Front squats
0:00 - 27:00
A)
Front squats 5 x 3 @ 70% + 20kg
With
3 x 8/10 dumbell shoulder press
36:00 - 56:00
B)
-explain that they need to move with speed to get ample rest.
10 rds
Every 2 min
7 x thrusters (95,65)
7 x burpees
7 x t2b
Optional Accessories
A)
5 x 10 reverse grip barbell rows
With
5 x Max ghr
B)
5 x 10 one arm rows
With
5 x 20 single leg calf raises
Sunday
A)
5 rds
400 x run
Lung length of gym
25 x box jumps step down (24,20)
25 x anchored sit ups
B)
3 rds
3 x rope climbs / 15 x ring row
50 x double unders
30 x back extensions
2 rds
C)
500 x row
2 min plank
A)
5 rds
400 x run
50 x double unders
30 x anchored sit ups
5 min rest
B)
5rds
300 x row
2 x row climbs
1 min plank
0:00 - 25:00
A)
Front squats 5 x 5 @ 65% + 15kg
With
3 x 8/10 dumbell shoulder press
32:00
B)
1600 x run
10-1
strict hspu
T2b
1600 run
Optional accessories
1)
5 x 10 Strict reverse grip pull ups
With
5 x Max ghr
2)
1 x Leg less rope climbs or 5 x muscle ups
With
5 x 8-12 dumbell bench rows
0:00 - 10:00
A)
For time:
10 x snatches (95,65)
8 x snatches (115,75)
6 x snatches (135,95)
4 x snatches (145,100)
2 x snatches (155,105)
(10 min cap)
10:00 - 15:00
B)
@ the 10 min mark or as soon as you finish above, 5 min to work up to a heavy single snatch.
25:00 - 50:00
C)
Total reps
Tabata power cleans (95,65)
1 min rest
Tabata Thrusters (95,65)
1 min rest
Tabata C2b/pull ups
1 min rest
Tabata burpees over bar
1 min
Tabata rowing
-record total reps on the board, maybe black board first and then board.
Optional accessories
1)
5 x 10 one arm rows
With
5 x 30 back extensions
2)
Dumbell curls 5 x 10-15
With
3 x 10 Y-T-W
0:00 - 28:00
A)
Dead lifts 5 x 5 @ 70% + 5kg
With
Bench press 3 x 8
-work up to a heavy 3 rep max bench after your 8's.
35:00 -
B)
5 rds
For time:
10 x dead lifts (225,155)
20 x wall balls
5 min rest
C)
For time:
10-2 or 5-1 x bar muscle ups
15 x box jumps step down (24,20)
-if can't bar muscle up (strict reverse grip pull ups)
Optional accessories
1)
5 x 1 leg less rope climbs
With
5 x 10 lying bent laterals (on bench)
2)
3 rds
20 x band pull aparts
45 second side plank each side
60 second plank
A)
30 min gymnastics
B)
Partner work / rest today
6 rds each
5 x dead ball / sand bag over shoulder
C)
Partner work
5 rds each
Farmers carry there back 32,24kg k/bells or 25,15kg dumbells
-plank while parter is working
Partner work
D)
2 rds each rope pull
E)
15 meter max overhead yoke carry
0:00 - 25:00
A)
Back squats 5 x 3 @ 75% of your 3 rep max
With
5 x 5 strict press (continue from last weeks)
-if you get all 5's go heavier by 2.5kg next time
35:00 - 49:00
B)
For time:
30,20 - OHS (105,70)
15,10 - muscle ups / dips or double dips
50:00 - 57:00
C)
7 min amrap
T2b x 6
Burpees x 7
Double unders x 20
Optional accessories
1)
5 x 6-10 barbell rows
With
5 x Max ghr
2)
5 x 10 one arm rows
With
5 x 8 weighted dips
:00 - 15:00
1)
10 rds
Every 90 seconds
1 x power snatch
1 x power snatch 2 inches from floor
1 x hang power snatch
22:00 - 37:00
2)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerks
45:00 - 53:00
3)
Open wod 14.5
Complete as many rounds and reps as possible in 4 minutes of:
100,65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
-if 90 reps or 3 rds completed are under 4 min you can start your next rd before the 4 min mark.
-if 3 rds aren't completed in 4 min you then stop at 4 min.
-score equals total reps
Optional Accessories
1)
5 x 10 bent laterals
With
5 x 15-25 banded leg curls
2)
5 x 20 band pull aparts
With
5 x 10-20 second l-sit
A)
1600 x run
10 rds
10 x box jumps (step down)
10 x ghd sit ups
1 x rope climb
1600 x run
B)
5 rds
10 x slow ring rows
25 x back extensions
14 x controlled knee raises to the side
C)
3 rds
12 x side lunges
24 x banded good mornings
A)
Front squats
0:00 - 25:00
A)
Front squats 5 x 3 @ 70% + 15kg
With
3 x 8/10 dumbell shoulder press
32:00 - 55:00
B)
5 rds
400 x run
8 x strict hspu
16 x c2b/pull ups
Optional accessories
1)
5 x 6 muscle ups
With
5 x 10 bent lateral complex
2)
3 x 10 Y-T-W
With
5 x 15-25 banded press downs
0:00 - 15:00
A)
10 rds
Every 2 min
1 x full snatch
1 x hang snatch
1 x overhead squats
25:00
B)
3 rds
For time:
50 x wall balls (20,14)
10 x power clean and jerks (135,95)
5 min rest
For time:
20 x t2b
50 x cal row
20 x t2b
Optional accessories
1)
5 x 5-15 ghr
With
5 x 10-15 dumbell curls
Thursday
0:00 - 28:00
A)
5 x 8 deficit dead lifts
With
Bench press 3 x 8
35:00 - 50:00
B)
15,10,5 x bar muscle ups
50,35,20 x box jumps step down (24,20)
53:00 - 58:00
C)
5 min amrap
5 x hspu
5 x strict pull ups
Optional Accessories
1)
5 x 10 one arm rows
With
5 x 30 second side plank in between
2)
5 x 6-12 dumbell bench rows
With
5 x 60 second planks
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
0:00 - 25:00
A)
Back squats 5 x 7 @ 70% of last weeks 3 rep max
With
5 x 5 strict press (continue from last weeks)
-if you get all 5's go heavier by 2.5kg next time
32:00 -
B)
5 rds
For time:
15 x dumbell thrusters (22.5,15kg)
50 x double unders
3 x rope climbs
3 min rest
For time:
30 x t2b
50 x k/swings (24,16kg)
Optional accessories
1)
5 x 10 bent lateral complex
With
5 x Max ghr
2)
5 x 12/9 ring or bar dips
With
5 x 20 lying band pull aparts
Monday
-start class @ 0:05 past the hour
0:00 - 10:00
A)
10 min amrap or for time:
10-1
strict pull ups
Burpees
17:00 - 32:00
B)
15 min emom
2 x power snatches
39:00 - 54:00
C)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerk
Optional accessories
1)
5 x Max hspu
With
5 x 6-12 barbell rows
2)
5 x 15 - 25 banded leg curls
With
5 x 20 band pull aparts