Monday: Strength: Back squat 2 EMOM x 10 (for accumulate weight) Conditioning: 21/15/9 Hang squat clean @ 42.5/30kg T2B OH lunge steps @ 20/15kg Tuesday: Strength: A1: BB floor press A2: Single arm split DB/KB row (each) 10-8-6-6 Conditioning: 4 rounds on a 4 minute timer/ resting 2 between Run 200m 30 abmat situps 20 hand release pushups Max row metres in reminder *score = accumulate metres Wednesday: Goat EMOM x 7 Hero WOD Wednesday 'Nutts' For time: 10 HSPU 15 Deadlift @ 110/75 25 Box jumps @ 75/60cm 50 Pullups 100 Wallballs 200 Double unders 400 meter plate carry @ 20/15kg 'SWOD' On a running clock: Minutes 0-5:00 Strict press single Minutes 5-10:00 Push press double Minutes 10-15:00 Push jerk triple Hang power clean 5,5,3,3,1,1,1 Then AMRAP in 3 minutes @ 70% Thursday: Skill/ strength: For time Accumulate holds 2 minute ring support 3 minute plank 2 minute rope hang * scale time as needed Conditioning: 3 rounds for accumulate reps 25 burpees Max power cleans in remainder Rd 1 on 3 minute timer @ 60/40 Rd 2 on a 4 minute timer @ 75/50 Rd 3 on a 5 minute timer @ 90/60 *rest 1 minute between rounds Friday: Strength: Split jerk 2 EMOM x 10 (for accumulate weight) Conditioning: 2 rounds 10 OHS 25 air squats 10 thrusters 25 air squats 10 push jerk 25 air squats Rx = 60/40kg Saturday: In partners: 3 Rounds - 20 ground to overhead (42.5/30kg) - 50/40 cals AD 3 Rounds - 40 shoulder to overhead (42.5/30kg) - 50 double unders 3 Rounds - 60 wall balls (9/6kg) - 500m row Partition reps as required
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Monday:
** Benchmark retest ** 1 rm snatch 1 rm clean jerk Tuesday: Strength: Deadlift 5-5-5-5-5 Conditioning: 4 rounds on a 2:30 clock for accumulate reps/ rest 2:30 between 18/15 cal row 9 burpee over rower Max pullups in remainder *score = accumulate pullups Wednesday Skill: Goat EMOM x 7 **September Benchmark** Hero WOD 'Blake' Four rounds for time of: 100 foot Walking lunge with 20/15kg plate held overhead 30 Box jump @ 60/50cm 20 Wallball shots @ 9/6kg 10 HSPU *No 'SWOD' today Thursday Skill/ midline: 5 rounds 5 T2B 10 Abmat situp 15 second hollow hold 20 seconds plank Rest 30 seconds Conditioning: E2MOM x 24 minutes (4 rounds) 1: 6 muscleups 2: 25/22 cal AD 3: 200m MB carry *scale to ctb + dip Friday: Strength: OHS 5-5-5-5-5 Conditioning: 4 rounds for time Run 400m 50 double unders 20 KB snatch (10 l/10 r) @ 24/16kg Saturday: Pairs double time for combined working time @ 0:00 100/80 cal AD 2 rounds 30 power cleans @ 75/50kg 50 wall balls Run 200m ~ rest remainder @ 20:00 100/80 cal row 2 rounds 30 push jerks @ 75/50kg 50 pullups Run 200m *partition reps as required Score = combined time of each Monday:
Strength: EMOM x 10 Cluster + 2 thrusters Conditioning: AMRAP in 12 minutes 5 Deadlift @ 120/75kg 10 box overs 15 Wall balls Tuesday: Strength: A1: 6 Bulgarian split squat (each) A2: 10 Ring pushups x 5 Conditioning: 4 x 2:30 minute AMRAP's/ resting 2:30 minutes between 18/15 cal row 10 front rack lunge @ 60/40 Max burpee bar overs *score = accumulate burpees Wednesday: 'Goat' Conditioning: Every 1:30 for 30 minutes (5 rounds) 0:00-1:30 ~ run 200m 1:30-3:00 ~ 40m sled @ 100/70kg 3:00-4:30 ~ 6 OHS @ 80/55kg (no racks) 4:30-6:00 ~ 8 t2b + 8 pullups *score as rd 1 - 200m, rd 2 - kgs, rd 3 kgs, rd 4 reps SWOD 3 position snatch x 5 sets (building) Snatch down and back ladder 10-8-6-4-2-4-6-8-10 Rx = M 50/60/70/80/90/80/70/60/50 F 35/40/45/50/55/50/45/40/35kg A1: Good morning 3 x 15 A2: Bent over row 3 x 15 Thursday: Strength: A1: 3 snatch grip deadlift A2: 8 ring dip x 5 Conditioning: 4 rounds each for time and total time 15/12 cal AD 18 KB swing @ 24/16kg 21 HR pushups rest 2 minutes between Friday: Strength: EMOM x 10 1 power clean + 1 push jerk + 1 split jerk Conditioning: 21/15/9 Front squat @ 60/75/90//40/50/60kg 30/60/90 double unders Saturday: Every 2:30 in PAIRS 1. Sled push 40m each (1.5 x BW/1 x BW) 2. Deadlift 120/80 Amrap in 90 secs (PAIRS) 3. Assault bike AMRAP in 90 secs (INDIVIDUAL) 4. Atlas stone/deadball over Amrap in 90 secs (PAIRS) 5. 150m farmers carry (32/24) (INDIVIDUAL) X 3 rounds |
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June 2018
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