Thursday
0:00 - 28:00
A)
5 x 3 dead lifts (reset every rep)
With
3 x 8 bench press
36:00 -
B)
10 - 1
Strict reverse grip pull ups
Dips
Burpee box jump overs
Optional Accessories
1)
5 x 1 - leg less rope climb
With
5 x 20 x side plank dips
2)
5 x 10 slow ring rows
With
5 x 1 min weighted plank
A)
30 min gymnastics
B)
30 min strong man (coaches call)
0:00 - 20:00
A)
20 min emom
Min 1 - 15/10 cal row
Min 2 - 15 wall balls
30:00 - 54:00
B)
Partner wod (work/rest)
10 rds
5 x strict pull ups
6 x power cleans (135,95)
7 x burpees over bar
(24 min cap)
Optional Accessories
1)
5 rds
Every 2 min
3/2 x strict muscle ups
10 x pause pistols
2)
5 x 10 one arm rows
With
5 x 30 back extensions
A)
0:00 - 30:00
A)
Back squats
Work up to a 3 rep max or heavy set, with out dropping the bar
And then do 4 x 3 pause squats @ 70%
With
5 x 5 strict press
38:00 -
-partner wod
B)
50 x double unders
30 x thrusters (95,65)
50 x double unders
20 x thrusters (115,75)
50 x double unders
10 x thrusters (135,95)
Optional accessories
1)
5 x 1 leg less rope climbs
With
5 x max ghr
2)
5 x 10 pause bent laterals
With
5 x 10 ring roll outs
A)
Teams of 3
9 k row
-change every 500
-once you finish your 500 row, every time:
15 x ball slams
20 x lunges
12/9 x cal ski erg
0:00 - 20:00
A)
20 min amrap
21 x strict press (75,45)
3 x rope climbs
50 x anchored sit ups.
27:00 - 47:00
B)
20 min amrap
400 x run
20 x k/bell snatches (24,16kg)
10 x bar dips
-change hands every 5
Optional accessories
1)
5 x 10 pause bent laterals
With
5 x 8 strict t2b
2)
5 x max L-sit
With
5 x 10 dumbell seated shoulder internal rotations
Friday
0:00 - 20:00
Partner wod (Rd for Rd)
A)
20 min cap
5 rds each
Partner (work/rest)
25 x wall balls
50 x double unders
30:00 -
B)
5 rds each (partner wod)
5 x front squats (165,115) (no rack)
10 x t2b
15 x box jumps step down (24,20)
C)
150 x cal row
-change every 15
Thursday
0:00 - 28:00
A)
Pause Dead lift 5 x 5
start at 70% or something that feels quiet easy and build with good movement from there.
With
Bench press 3 x 8
35:00 -
B)
Partner wod
5 rds each (Rd for Rd)
18/12 x push ups
10/7 x strict reverse grip pull ups
15 x ball slams
30 Minutes Gymnastic skills.
30 Min strongman.
Public holiday class times for Good Friday and Easter Monday.
Friday - 7am, 9am and 5pm.
Monday - 7am, 9am, 5pm
**Schwartz's Body will run 7am on Monday**
0:00 - 27:00
A)
Back squats
Work up to a 5 rep max or heavy set, with out dropping the bar
And then do 3 x 5 pause squats @ 70%
34:00 - 56:00
B)
Partner wod
5 rds each (work/rest)
15 x thrusters (105,65)
12 x dips
9 x strict pull ups
-dips and pull ups (should take no more then 2 sets each, so scale where necessary)
-make sure partners are moving and trying so as to not let there partner get cold.
Optional Accessories
1)
Strict t2b - 5 x 8
With
Pause bent laterals - 5 x 10
2)
Seated shoulder internal rotations 5 x 10
With
5 x 10-15 dumbell lying tricep extensions
0:00 - 20:00
A)
5 rds
Every 4 min
10 x burpee box jump overs (24,20)
50 x double unders
10/7 x strict pull ups
-scale to where pull ups take less then 2 sets to complete your reps.
27:00 - 43:00
B)
16 min amrap (quality work here)
9 x barbell rows (95,65)
15 x overhead squats (95,65)
21 x anchored side sit ups
46:00 - 55:00
C)
3 rds
30 seconds side plank each side
60 seconds plank
60 seconds rest
Accessories
1)
Max strict hspu
With
5 x 15 ring leg curls
2)
5 x 10 dumbell seated internal rotations
With
5 x 10-15 dumbell curls
Sunday
A)
Block run
50 x lunges
25 x box jumps (step down)
12 x slow ring rows
7 min rest
B)
3-5 rds
Rope pulls
With
1 min side plank each side
0:00 - 20:00
A)
10 rds
Every 2 min
1 x full clean
1 x hang clean
2 x front squats
27:00 -
B)
20 - 2 or 10 - 1 push ups
5 x strict pull ups
5 min rest
C)
10-1 x dips
200 x row
Optional accessories
A)
5 x 10 barbell rows
With
5 x 10-15 dumbell tricep extensions
B)
5 x 10 one arm rows
With
5 x 1 min plank
0:00 - 20:00
A)
20 min amrap
20/15 x cal row
10 x strict leg raises
5 x strict hspu
27:00
B)
Partner wod (work/rest)
8 rds each
15/10 x cal ski erg
15 x ball slams
-one partner does whole Rd, partner two then does whole Rd
0:00 - 20:00
A)
10 rds
Every 2 min
1 x power snatch
1 x full snatch
1 x hang snatch
27:00 - 36:00
B)
3 rds
Every 3 min
15 x thrusters (95,65)
50 x double unders
44:00 - 52:00
C)
8 min amrap
10 x wall balls
5 x strict reverse grip pull ups
-aim for 1 rd min
Accessories
1)
5 x 20 band pull aparts
With
5 x 20 standing calf raises
2)
5 x 25 back extensions
With
5 x 10 dumbell shoulder internal rotations
A)
30 min gymnastics
B)
30 min strong man (coaches call)
Tuesday
0:00 - 20:00
A)
10 rds
Every 2 min
2 x hang cleans +
1 x split jerk
25:00 - 35:00
B)
10 min emom
3 x back squats
42:00 - 54:00
C)
12 min amrap
30 x wall balls
20 x box jump overs
2 x rope climbs
Optional Accessories
1)
5 x Max strict hspu
With
5 x 16 pistols
2)
3 rds
1 min side plank each side
1 min plank
1 min rest
A)
10 rds
Every 2 min
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
29:00 - 39:00
B)
10 min emom
8 x thrusters (95,65) &
8 x c2b/pull ups
46:00 - 52:00
6 min amrap
12 x burpee box jump overs
12 x dumbell front rack lunges
Optional Accessories
1)
5 x 10 pause bent laterals
With
5 x Max ghr
2)
5 x 20 band pull aparts
With
5 x 30 double leg standing calf raises
Friday
A)
10 rds
15/10 x cal row
8 x dips
6 x strict t2b
B)
5 rds
Block run
10 x pause reverse grip barbell rows
20 x anchored side sit ups