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

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

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

  1. 50 Handstand Push ups
  2. 50 Burpee Pull ups
  3. 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.

  1. 100 double unders then max strict ring dip
  2. 2100 double unders then max strict pull up
  3. 100 double unders then max strict ring dip
  4. 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