Monday
Strength: Clean + hang clean + Split jerk *squat 2-2-2-1-1-1 Conditioning: 7 rounds Run 200m 10 thrusters @ 42.5/30 Tuesday Strength: A1: 6 Ring dip A2: 12 alternating renegade row x 4 Conditioning: AMRAP in 12 minutes 9 deadlifts @ 100/70kg 12 pullups 15 HR pushups Wednesday: Skill: GOAT Conditioning: 4 rounds each for time and total time 25/20 cal AD Run 600m *every 8 minutes SWOD Back squat 7-7-5-5-3-3 A1: Behind the neck jerk 2-2-2-2 A2: 3 Clean pull @ 100% clean 30 squat clean @ 85/52.5kg Thursday: Strength: Power snatch + hang power snatch + 2 OHS 2-2-2-1-1-1 Conditioning: 3 rounds 25 T2B 50 double unders *rx+ UB Friday: Strength: A1: 5 Strict HSPU A2: 1-2 rope climb x 4 Conditioning: 4 rounds on a 3 minute clock/ resting 1:30!between for accumulate reps 300m row 12 burpees *max alternating KB snatch @ 24/16 in remainder Saturday: E2MOM in pairs 1. 20/15 cals Assault bike each 2. 40m sled push 100/70 each 3. 200m run 4. 75 DUs 5. 120m farmers carry each 32/24kg 6. 200m run X 3 rounds
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Monday
Strength: Front squat 7-7-5-5-3-3 Conditioning: 3 rounds Run 400m 21 wall balls 15 OHS @ 42.5/30 Tuesday Strength: A1: CG Floor press A2: Pendlay row 10,8,6,6 Conditioning: 7 rounds every 2 minutes (14 minutes) 12 HR pushups 15 KB swings @ 24/16kg Max double unders in the remainder *score = accumulate DU Wednesday: Skill: GOAT Conditioning: E2MOM x 4 rounds (32 minutes) 1: up/back sled bear crawl 2: 25/22 cal row 3: 20 box overs @ 60/40kg 4: run 200m SWOD Power snatch + hang power snatch 5 sets Power clean + 2 push jerk 5 sets 3 rounds 40m sled drag (backward) AHAP 10 STO @ 80/55kg Rest 1 minute Thursday: Strength: Hang power clean 7,7,5,5,3,3 Conditioning: 21/15/9 Deadlifts @ 80/100/120// 55/70/85kg HSPU Friday: Strength: A1: 5 Box squats (pause at box) A2: 10 strict KTE x 4 Conditioning: 3 rounds each for time and total time 15/12 cal AD 12 burpees 9 front squats @ 60/40kg *Every 5 minutes Saturday: In pairs, partition distance, reps as required: 2km row 200 double unders 2.2 mile Assault bike 200 double unders 2km run Monday
Strength: Deadlift 7-7-5-5-3-3 Conditioning: 3 rounds 14 KB snatch (7l/7r) @ 24/16kg 21 burpees 200m KB rack carry (100l/100r) Tuesday: Strength: A1: 10 Front rack lunge A2: 5 strict pullup x 4 Conditioning: 3 rounds each on a 3 minute clock for accumulate metres 7 OHS @ 52.5/35kg 20 double unders 7 OHS @ 52.5/35kg 20 double unders Max metres row in remainder *rest 3 minutes between Wednesday: Goat EMOM x 7 Conditioning: For total time (including rest) Run 1600m Rest 3 minutes Run 1200m Rest 2 minutes Run 800m Rest 1 minute Run 400m SWOD A1: Pause front squat 2-2-2-2-2 *with 2 second pause at bottom A2: Clean pull 3-3-3-3-3 3 rounds 7 atlas stone to box 40m sled @ 140/100kg 7 bench press @ BW rest 2 minutes Thursday: Strength: Strict press 7-7-5-5-3-3 Conditioning 15/12/9 HSPU power cleans @ 90/60kg Friday: Strength: A1: 10 BB altering step ups A2: 12 weighted situps x 4 Conditioning: On a continues clock for total reps 1 minute T2B 2 minute Front squat @ 60/40kg 3 minute AD (cals) 2 minute box overs @ 75/60cm 1 minute T2B Saturday: In pairs (Both complete runs, movements are alternated ie p1 does burpees, p2 does pullup, p1 does squat, p2 does burpees) Run 400m 8 rounds 5 burpees/10 pullups/15 air squats Run 800m 6 rounds 5 burpees/10 pullups/15 air squats Run 1200m 4 rounds 5 burpees/10 pullups/15 air squats Run 1600m 2 rounds 5 burpees/10 pullups/15 air squats **Battle of the Brawn 7 Weekend** Monday (Public holiday)
In pairs for combined total points (weight + reps) Minutes 0-8 Heavy single power clean (1 rep) ~ weight Minutes 8-14 Heavy triple STO (3 rep) ~ weight Rest 3 minutes Minutes 17-32 AMRAP Chipper ~ reps 30 Power snatch 30 cals 40 Burpees 30 cals 30 Clean and jerk 30 cals 40 T2B 30 cals *if complete return to start *alternate row and AD cals Rx = 52.5/35 Tuesday ++ benchmark retest ++ GOAT Skill 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 Wednesday ++ new benchmark ++ 5km run Thursday Strength: Hang squat clean 3 EMOM x 4, 2 EMOM x 4, 1 EMOM x 4 Conditioning: 4 rounds each for time and total time 21/18 cal row 12 burpee facing bar 9 thrusters @ 42.5/30kg *new round every 5 minutes Friday Strength: EMOM x 15 1; 1-2 rope climb 2; 8-10 ring dips 3; 20-30 sec hollow hold Conditioning: WAMRAP in 12 minutes Run 100m 3 bar muscleups or (3 pullups + 3 pushups) 30 double unders Saturday In Pairs: ROW 1km (500 each) 70 Wall balls 60 KB Swings (24/16kg) 50 Box overs 40 CALS ASSAULT BIKE 50 Box overs 60 KB Swings (24/16kg) 70 Wall balls 1km RUN Monday: Strength: Back squat 5,5,3,3,1,1,1 Conditioning: 3 rounds 50 double unders 30 OH walking lunge steps @ 20/15kg 15 T2B Tuesday: Conditioning: 5 x 3 minute rounds/ resting 3 minutes between Run 400m Max row metres in remainder *score = accumulate metres Wednesday: Goat EMOM x 7 Hero WOD Wednesday 'The Seven' Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups 'SWOD' Bench press 5,5,3,3,1,1,1 3 x 1 minute rounds/ resting 1 minute between Deadball/Atlas stone to box (ahap) Sled push for metres @ 120/80kg Strict pullups Thursday: Midline move 3 rounds 1 minute rope hang accumulate 20 v-up 200m plate carry @ 20/15kg 1 minute plank Conditioning: 3 rounds each for time and total working time 24/20 cal AD *every 4 minutes (Scale down if more than 1:30 pace) Friday: Strength: Power clean and push jerk 5,5,3,3,1,1,1 Conditioning: 2 rounds 15 wall balls 10 hang power snatch 15 wall balls 10 push jerks 15 wall balls 10 hang power cleans Rx = 60/40kg Saturday: In PAIRS : 5 x 5min AMRAPS (REST 2 mins) 1) RUN 400m AD CALS in remainder (swap 12/10) 2) RUN 400m PULLUPS in remainder 3) RUN 400m ROW CALS in remainder (Swap 15/12) 4) RUN 400m FRONT SQUATS in Remainder (60/40kg) 5) RUN 400m DU's in remainder Monday: Strength: Front squat 3-3-3-3-3 Conditioning: 4 rounds each for time and total time 15/12 cal AD 12 t2b 15 wall balls @ 9/6 *Every 5 minutes Tuesday: Strength: Odds: 4-6 Strict HSPU Evens: 8 pendlay rows x 10 minutes Conditioning: AMRAP in 12 minutes 5 deadlifts @ 120/80kg 10 box overs @ 60/50cm 15 HR pushups Wednesday: Goat EMOM x 7 Hero WOD Wednesday 'Badger' 3 rounds for time 30 Squat clean @ 42.5/30kg 30 Pullups Run 800m 'SWOD' Complex: 1 power snatch + 1 snatch grip push press + 1 snatch balance + 1 OHS 2-2-2-1-1-1 Pause back squat: 2-2-2-2-2 *with 2 sec pause at bottom Then; AMRAP in 3 minutes @ 75% Thursday: Midline move: 3 rounds 1 minute plank 3 wall walks 100m OH plate carry @ 20/15kg 30 abmat situp Conditioning: 3 rounds for accumulate reps 1 minute bench press @ 60/35 1:30 rest 1 minute row (cals) 1:30 rest Friday: Strength: Push press 3-3-3-3-3 Conditioning: 2 rounds for time 10 Front rack lunge 30 double unders 10 SDHP 30 double unders 10 Push jerk 30 double unders Rx = 60/40kg Saturday: In PAIRS, Partitioning reps/cals as desired: 50/40 cals (Assault bike/Row) 50 Front Squats (60/40kg) 50 Alt. Arm KB Snatches (24/16kg) 50 Alternating Partner Box Jumps 50/40 cals (Assault bike/Row) 50 Hang Power Cleans 50 KB Swings 50 Pullups 50/40 cals Assault bike/Row) 50 Back Squats 50 KB SDHP 50 Wall balls 50/40 cals (Assault bike/Row) |
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