Monday:
Strength: A1: 5 strict press A2: 5 supinated strict pullups x 5 Conditioning: AMRAP in 12 minutes Every 90 seconds (8 rounds) 8 pullups 12 pushups 16 air squats Max double unders in remainder * score = accumulate DU's Tuesday: Midline move: 3 rounds 1 minute plank 3 wall walks 100m OH plate carry @ 20/15kg 30 abmat situp Conditioning: 4 rounds each on a 4 minute clock for total accumulate calories/ rest 4 between each Run 400m Max AD cals in remainder Wednesday: Strength: A1: 5 Ring dip A2: 12 DB renegade row x 5 Conditioning: (Buy in) 1 minute rope hang 5 rounds 10 T2B 10 burpees (Cash out) 1 minute HS hold SWOD Snatch 3,3,2,2,1,1,1 10 power clean/ 10 STO @ 60/35kg 8 power clean/ 8 STO @ 70/40kg 6 power clean/ 6 STO @ 80/50kg 4 power clean/ 4 STO @ 90/60kg 2 power clean/ 2 STO @ 100/70kg Thursday: Strength: For accumulate load Every 90 seconds for 12 minutes (8 rounds) 5 front squats (from floor) Conditioning: 5 rounds 5 hang power cleans @ 80/55kg 10 box jumps @ 75/60cm Friday: Strength: 2 push press + 2 push jerk x 5 Gymnastics EMOM x 20 (4 rounds) 1: 5 bar muscleups 2: 10 kipping HSPU 3: 30 second hollow hold 4: 50 double unders 5: rest Just a heads up that there will be no Saturday WOD this weekend due to Battle of the Brawn 6 happening at the BOX. The event kicks off at around 8am with over 120 athletes competing in teams of 4! Come down and support your fellow BRAWNER'S with the box being represented by 4 teams on the day in both OPEN & SCALED. Going to be a ripper of a day CREW!
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Monday: *In pairs* 5 rounds for total reps/ each rd on a 4 minute clock resting 1 minute between 1) Run 400m (both) Max power clean in remainder @ 60/40kg 2) Run 400m (both) Max T2B in remainder 3) Run 400m (both) Max STO in remainder @ 60/40kg 4) Run 400m (both) Max pullups in remainder 5) Run 400m (both) Max clean jerk remainder @ 60/40kg Tuesday: Skill: AMRAP in 3 minutes handstand walk lengths Max accumulate UNBROKEN lengths of 5,3 or 1m increments Strength: Odds: 5 Strict HSPU Evens: 5 Strict pullup x 10 minutes *scale up/down as needed Conditioning: AMRAP in 15 minutes 50 double unders 25 Abmat situp 5 bar muscleups * or 7 ring row/ 7 ring dip Wednesday: Strength: Front squat 3,3,3,3,3 Conditioning: 21/15/9 OHS @ 42.5/30kg T2B Burpee bar overs SWOD Split jerk 3,3,2,2,1,1,1 A1: Clean pull 3,3,3,3 A2: Behind neck push press 5,5,5,5 For total reps x 3 sets/ rest as needed between Max unbroken hang power cleans @ 80/55kg Thursday: Strength: Power clean 3,3,3,3,3 Conditioning: Part 1: AMRAP in 4 minutes 15/13 cal row 15 box jump overs Rest 5 minutes Part 2: AMRAP in 4 minutes 15/13 cal AD 15 SDHP @ 42.5/30kg Friday: Skill/ strength: For time; accumulate holds 1 minute hollow 2 minute rope hang 1 minute ring support 2 minute plank 1 minute squat hold Gymnastic E2MOM x 24 minutes (3 rounds) 0-2: 1 legless rope climb + 2 regular 2-4: 20 alternating pistol squats 4-6: 60 double unders 6-8: 20 ring pushup MONDAY
May Benchmark RETEST MAYHEM CHIPPER 25/22 cal AD 25 thrusters @ 40/30 40 pullups 25 power cleans @ 60/40 400m row 25 lateral burpee overs 40 deadlifts @ 80/50 400m run * one barbell TUESDAY Strength: Back squat 3,3,3,3,3 Conditioning: E2MOM x 24 minutes 0-2: 60m heavy sled @ 100/70kg 2-4: 100m farmers walk @ 32/24kg 4-6: 25/22 cals AD 6-8: 30 wall balls WEDNESDAY ** new benchmark** Bit more of an emphasis on our bodyweight ninja skills this month, time to get Gymnasty! Gymnastic testing; 45 minutes to complete 1) 1rm weighted pullup 2) 5 minute AMRAP muscleups Or; 7 ring dip + 7 ring row 3) Max UB t2b 4) 2 minute max distance HS walk Or; max accumulate hold 5) 10 minute AMRAP 'Cindy' 5 pullups 10 pushups 15 air squats THURSDAY Skill/ power EMOM x 5 10 alternating pistol Then EMOM x 5 5 box jumps (for height) AMRAP in 9 minutes 15 box jumps 12 front squat @ 52.5/35 9 t2b Then 6 minutes to find 1rm front squat (from floor) FRIDAY Strength: A1: 1 minute max rope climb A2: 1 minute strict ring dip x 4 Conditioning: 50 pullups 30m HS walk 50 t2b 30m hs walk SATURDAY * In pairs 150 Double unders 10-1 (alternating movements) Front rack lunge (each leg) KB snatch (each arm) Burpee plate hop + both cals each rd (alternate AD and row) 150 Double unders Monday Strength: Clean and jerk (Squat) 3,3,3,2,2,2 Conditioning: 3 rounds 21/15/9 Thrusters @ 40/50/60//30/35/40kg 15 T2B 50 double unders Tuesday Strength: Back squat 3 EMOM x 10 for accumulate weight Conditioning: 'Tabata speed' 8 x 20/10 for accumulate reps AD cals Row cals 10m shuttle * rest 2 minutes between each Wednesday Strength: Deadlift 3 EMOM x 10 for accumulate weight Conditioning: 75 wall balls 50 pullups 25 burpees * EMOM 3 power cleans @ 80/55kg SWOD 'The other total' Thursday Strength: A1: 6 Ring dip A2: 6 Bulgarian split squat (each) x 5 Conditioning: 21/15/9 run 200m HSPU Then 21/15/9 run 200m Hand release pushup Friday Strength: Snatch (Squat) 3,3,3,2,2,2 Conditioning: 2:30 minutes at each for accumulate reps AD cals Power snatch @ 52.5/35kg Box overs OHS @ 52.5/35kg Saturday: In pairs P1 1 min max sled push (80/60kg) P2 Rests P2 1 min max sled push P1 rests X3 P1 1 min max POWER CLEANS (60/40kg) P2 1 min max POWER CLEANS X3 P1 1 min max AD CALS P2 Rests P2 1 min max AD CALS P1 rests X3 P1 1 min max STO (60/40kg) P2 Rests P2 1 min max STO (60/40kg) P1 rests X3 P1 1 min max ROW CALS P2 Rests P2 1 min max ROW CALS P1 rests X3 |
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