Strength
Power Clean 5-4-3-2-1
WOD
5 rounds for time:
- 30 wall balls
- 20 power cleans 40/30
- 10 burpee box jump
WOD:
- 4 minute AMRAP
- 400m Run
- Max effort bar muscle up
- Rest 2 minutes
- 4 minute AMRAP
- 500m Row
- Max effort HSPU
- Rest 2 minutes
- 4 minute AMRAP
- 400m Run
- Toe to bar
- Rest 2 after cut off
- 4 minute AMRAP
- 500m Row
- Max distance handstand walk
Strength
- A1. 8 rep barbell row, 4 working sets
- A2. 8 glute ham raises/ hip extensions
- B1. 8 rep strict press, 4 working set
- B2. 8 pistols building in weight
- C1. 8 rep front rack lunge, 4 working sets
- C2. max push ups
Finisher
3 rounds of 1 minute of each,
- Plank
- Sorison hold
- 30 second side plank each side
- rest
Bench Press 10-8-6-4-2 increase load (between sets 15 banded pull a parts)
WOD DT: 70/ 50
- 12 Deadlifts
- 9 Hang power clean
- 6 push jerks
WOD 3 x5 minute AMRAP, rest 3 minutes between.
- 5 HSPU
- 10 Pull ups
- 20 Box Jumps
Finisher
- 30 toes to bar
- 20 knees to elbows
- 10 strict toes to bar
5 sets of 50m low handles sled push
EMOM Amrap, alternate for 20 minutes, max reps:
- Double under
- Step ups 24/16
- Wall balls
- Burpees
- Rest
For time 10 minute cut off
Fran 21/15/9 of:
- Thruster
- Pull ups
4 Super sets of:
- Deadlifts 6-6-6-6 increase load
- Max effort strict pull up
For time:
- 2.4km run
- 2km row
- 500m swim
Strength Muscle ups practice
- 10 false grip ring rows 0550
- 10 negative muscle ups 10 count
- 10 hip to ring kip
- 10 kipping muscles or 20 strict pull ups
- 10 strict muscle ups or 20 strict dips
EMOM 12 minute alternate
- 12 C2B
- 12 HSPU
- 12 Pistols
Overhead Squats 5-5-5-5-5
WOD For time:
- 15/10/5 thruster 70/50
- 30/20/10 Burpees
- 60/40/20 Double under
WOD:
- 30 on 30 off max calories on rower 10 rounds RX 10/8
- rest 5 minutes
- On the 5 minutes for 15, 800m run
- rest 5 minutes
- 500m swim or 2.4km run or 200 cals on air bike
5 rounds for quality:
- 10 cal sprint on air bike
- 5 clean and press + 10m overhead walk build in weight
- 1 legless rope climb/rope climb
- 1 each of side stone to shoulder + squat build in weight
- 1 each arm turkish get up build in weight
- E2MOM for 20 alternate, 10 sets
- 2 hang power snatch 1 hang squat snatch, increase load
- Max distance handstand/max handstand hold/ 45 seconds hanstand or front leaning rest
- Rest five minute set up equipment then
- 4 rounds of: (10 minutes cut off, scale is aiming for unbroken sets of movements)
- 15 deadlifts 80/50
- 15 HSPU
WOD
- EMOM for 10 3 power clean and press, build in weight
- At 10 minutes, 3 rounds for time: 10 minute cut off
- 30 wall balls
- 300m row
- At 20 minute mark 10 minute cut off
- 1 minute front plank
- 1 each side plank
- 50 toes to bar
Strength Muscle ups practice: break up where needed 20 minute cut off
- 10 false grip ring rows 0550
- 10 negative muscle ups 10 count
- 10 hip to ring kip
- 10 kipping muscles or 10 strict pull ups
- 10 strict muscle ups or 10 strict dips
WOD
Each movement for time
- 50 Handstand Push ups
- 50 Burpee Pull ups
- 50 squats
6 minute cut off for each movement, 2 minute rest between movements
Strength
Work to heavy set over 5 sets:
- hand over hand sled pull
- 1 arm farmers carry
- 5 clean and push press with barbell, walk 10m overhead
Strength
Front Squat 10-8-6-4-2 increase load (between sets 15 kb swings)
Push press 10-8-6-4-2 increase load (between sets 15 1 arm kb rows)
WOD
For time: 60/45 8 minute cut off
- 20 power snatch
- 20 overhead squat
- 20 snatch grip deadlifts
4 x 4 minute amrap, rest 2 minutes between amraps.
- 100 double unders then max strict ring dip
- 2100 double unders then max strict pull up
- 100 double unders then max strict ring dip
- 100 double unders then max strict pull ups
Finisher, 3 rounds
- 15 side plank rotations each side
- 10 ghd sit ups
- 5 strict toes to bar
WOD
- 12 minutes to find heavy 1 rep squat clean
- 2 minutes rest, prep bar
- Every 2 minutes for 12 minutes of, (if taking longer then 90 seconds scale)
- 5 front squats, start light add weight each round
- 3 bar muscle ups/6 chest to bars/12 ring rows
- Rest 5 minutes change weights then
- WOD AMRAP 8 minutes
- 10 pull ups
- 10 power cleans 60/45
WOD
4 rounds for time
- 500m row
- 400m run
Swim Finisher
