MONDAY:
A1: Bench Press (5-5-3-3-3) A2: Bent Over Row (5-5-3-3-3) Metcon 3 rounds on 4 minute timer for accumulate reps/ 2 minutes rest between 15 deadlifts @ 100/70 run 200m Max HSPU * score = accumulate HSPU TUESDAY: GOAT EMOM X 7 minutes Metcon 4 x 1km RUN on a 7 minute clock) Each for time and total working time Finisher (Time) 100 Ab-mat Situps WEDNESDAY: Front Squat (2 EMOM x 8 * build weight every set) Back Squat (2 EMOM x 8 * build weight every set) Metcon (Time) 40 alternating pistols 40 T2B 40 box jumps @ 75/60 40 burpees THURSDAY: A1: Strict Handstand Push-ups (5-5-3-3-3) A2: Weighted Pullups (5-5-3-3-3) Metcon (Time) 27/21/15/9 Alternating kb snatch @ 24/16 HR pushup FRIDAY: Split Jerk (2 EMOM x 8 * build weight every set) Squat Clean (2 EMOM x 8 * build weight every set) Metcon (Time) 15 clusters @ 60/40 100 double unders 15 clusters @ 60/40 SATURDAY Partner Metcon 3 rounds each on a 9 minute timer for accumulate rounds/ rest 3 minutes between each Run 1km Max rounds in remainder 5 wall ball @ 9/6kg 5 T2B Run 1km Max rounds in remainder 5 deadlifts @ 80/60 5 box jumps @ 60/50 Run 1km Max rounds in remainder 5 pullups 5 burpees * Both partners run together then alternate full rounds
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MONDAY:
Deadlift (7-7-5-5-3-3) Metcon 3 x 4 minute AMRAP's/ rest 90 seconds between 7 HSPU 5 power cleans @ 80/50 run 100m TUESDAY: Snatch complex (2-2-2-1-1-1) 1 power snatch + 1 hang squat snatch + 2 ohs Metcon (3 Rounds for time) 3 rounds each for time and total working time 500m row 30 abmat situps 15 OHS @ 42.5/30kg rest 2-3 minutes between rounds WEDNESDAY: 5 Front squat + 7 Back squat (4 sets) Metcon (Time) Run 1km 50 box jumps @ 60/50kg 30 front squats @ 60/40kg THURSDAY: Muscle-ups (2-4 EMOM x 10) Metcon 3 rounds for total reps on a continuous running clock 1 minute HS walk (distance) 1 minute T2B 1 minute HR pushups 1 minute pullups 1 minute rest FRIDAY: Complex (2-2-2-1-1-1) 1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk Metcon (Time) 3 rounds 60 double unders 24 wall balls 12 hang power clean to overhead @ 42.5/30 SATURDAY: 1 Min MAX cals Airdyne (Calories) 1 KM RUN (Time) Metcon (AMRAP - Reps) MAX DU's in 2 mins Clean and Jerk (1) 10 Mins to find 1RM Clean and Jerk 80M Sled push for time (80/60) Weighted Pullups MAX Strict Unbroken reps with 12.5/7.5kg DB Scale appropriately with band or just BW Bench Press (Max Reps at (BW/75%)) MONDAY:
A1: Bent Over Row (6-6-6-6) A2: Weighted Dips (6-6-6-6) Metcon (Time) 10-1 HSPU 1-10 deadlift @ 100/70 *100m run between rounds TUESDAY: 5 Front squat + 7 Back squat (4 sets) Metcon AMRAP in 9 minutes 7 kb hang squat clean @ 24/16 14 pistol squats 21 wall balls WEDNESDAY: Metcon 4 rounds each for time and total time 300m row 15 burpee box jumps @ 60/50 300m run * rest 2-3 minutes between each Flight simulator (Time) Unbroken sets of double unders with 5 rep increments starting at 5 up to 50 then working back down to . * rope has to stop after each unbroken set scale = 3-30-3 (3,6,9 etc) or 1-10-1 (1,2,3 etc) THURSDAY: A1: Floor Press (6-6-6-6) A2: Supinated pullup (6-6-6-6) Metcon (Time) 3 rounds 7 Bar Muscle ups 20m handstand walk 50 abmat situps FRIDAY: 2 push press + 3 split jerk (x 5 sets) Metcon AMRAP in 7 minutes 9 thrusters @ 42.5/30 15 hang power cleans @ 42.5/30 SATURDAY: In Pairs for time: Partition reps as required 400m Medball Carry 50 Front Squats (60/40) 50 Pull ups 50 Plate GTO (20/10) 400m Sandbag Carry 40 Front Squats 40 Pull ups 40 Plate GTO 400m RUN 30 Front Squats 30 Pull ups 30 Plate GTO 400m Sandbag Carry 20 Front Squats 20 Pull ups 20 Plate GTO 400m Medball Carry 10 Front Squats 10 Pull ups 10 Plate GTO 400m RUN MONDAY:
Holiday WOD - OUTDOORS TUESDAY: Complex (2-2-2-1-1-1) 1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk Metcon (Time) 3 rounds 21 hand release pushup 15 hang squat clean @ 52.5/35 run 400m WEDNESDAY: Deadlift (7-7-5-5-3-3) Metcon (4 Rounds for reps) Tabatarama 8 x 20/10 for total reps 1) Row (cals) 2) Weighted butterfly situp @ 20/15 3) Farmers carry (10m lengths) @ 24/16 4) Sandbag stepup * 1 minute rest between stations THURSDAY: Handstand Push-ups (7-7-5-5-3-3) STRICT Skill AMRAP in 3 minutes handstand walk lengths Max accumulate UNBROKEN lengths of 5,3 or 1m increments Rest 1 minute before wod 2 Metcon (3 Rounds for reps) 30 second efforts of single kb clean and press @ 24/16 burpee box jump @ 60/50 single kb clean and press @ 24/16 burpee box jump @ 60/50 * 1 minute rest between each FRIDAY: Snatch complex (2-2-2-1-1-1) 1 power snatch + 1 hang squat snatch + 2 ohs Metcon (Time) 3 rounds 50 double unders 25 OHS @ 30/20 15 T2B Metcon (No Measure) T Tabata abs mashup 8 x 20/10 Plank to pressup v-up SATURDAY: Metcon (Time) In pairs- partition reps as required 3 Rounds of 400m Sandbag Carry 50 Wall balls 40 BB Froont Rack lunges (60/40kg) 30 Pull ups 20 Clean & Jerks (60/0kg) 10 Burpees MONDAY
** Benchmark Retest ** Metcon (Time) 'MURPH' Run 1.6km 100 pullups 200 pushups 300 air squats Run 1.6km Scale as needed (half reps) TUESDAY: Great efforts on yesterdays retest, solid improvements across the board! Power Clean (5-5-3-3-1-1-1) * increase weight every set Metcon 3 x 4 minute AMRAP's 30 abmat situp 200m farmers walk @ 24/16kg max power clean in the remainder @ 60/40kg * 2 minutes rest between rounds score = accumulate POWER CLEANS WEDNESDAY: **OCTOBER BENCHMARK** https://www.youtube.com/watch?v=Z1ns6IB7PhA Diane (Time) 21-15-9 Deadlifts, 100/70 Handstand Push-ups 'Tabata Abs mash-up' 8 x 20/10 for quality KTE Plank hold Rx = unbroken all the way THURSDAY: 5 Front squat + 7 Back squat (4 sets (unbroken reps) Metcon EMOM x 15 minutes Minutes 1 - 12 pistols Minutes 2 - 15/12 cal row Minutes 3 - 40 double under * aim is sub 45 second efforts, scale down if needed FRIDAY: Split Jerk (5-5-3-3-1-1-1) Metcon 3 x 4 minute AMRAP's 12 bar facing burpee overs 300m MB carry @ 9/6kg max STO in the remainder @ 60/40kg * 2 minutes rest between rounds score = accumulate STO SATURDAY: Metcon (Time) In teams of 4 (2F/2M) 30 Wall balls 30 Burpee Box Overs 30 Pull ups 30 Deadlifts (100/70) 30 KB Swings (24/16) 60 DU's Every 6 mins on the clock RUN 200m as a team of 4 **Pair 1- 1 partner starts wall balls, partner 2 starts once partner 1 finishes |
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June 2018
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