|
Monday:
Strength: OHS build to a heavy 4 (10 mins) Conditioning: For total time Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 400m/ rest 1 minute Run 400m/ rest 1 minute Run 800m/ rest 2 minutes Run 400m/ rest 1 minute Run 400m/ rest 1 minute Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 200m/ rest 1 minute Run 200m Tuesday: Strength: A1: 3 Bench press A2: 6 Bulgarian split lunge (each) x 5 Conditioning: 10 rounds 3 bar muscleups 10 burpees 20 double unders Wednesday: Strength: Hang squat clean 3 EMOM x 4 2 EMOM x 4 1 EMOM x 4 Conditioning: Tabata 8 x 20/10 for total reps Row (cals) Broad jump (metres) V-up with 5kg plate Russian KB swing @ 32/24kg * rest 1 minute between each Thursday: Strength: Push press to a heavy 4 (10 mins) Conditioning: For total remainder reps On a 6 minute clock Run 800m Max clean and jerk @ 60/40 Rest 3 minutes On a 6 minute clock Run 800m Max snatches @ 50/35 Rest 3 minutes On a 6 minute clock Run 800m Max thrusters @ 40/30 * score = accumulate reps Friday: Strength: A1: 12 pistol squats A2: 6 ring dip x 5 Conditioning: 4 rounds 5 DB burpee step overs @ 22.5/12.5 10 T2B 20 abmat situp 1 minute plank hold Saturday: Partner chipper: As far as possible in 33 minutes - Partition everything as required, both complete runs 200m mb carry 40 OH plate lunge @ 25/15 (l/r = 1) 70 front squat 400m run 200m mb carry 50 HR pushups (feet on plate) 60 Power clean 400m run 200m mb carry 60 pullups 50 OHS 400m run 200m mb carry 70 Box jump overs 40 Power snatch 400m run Max wall balls (if time remaining) until cap expires. Rx = 60/40 Record total reps; MB carry and 400m run = 1 rep. All up 448 before wall balls
0 Comments
Monday:
Strength: 5 front squat + 7 back squat x 4 Conditioning: For total time (including rest) 4 rounds 15 T2B/ 12 front rack lunge @ 60/40 run 200 Rest 1 minute Run 800m Tuesday: Strength: Power clean 2 EMOM X 10 Conditioning: 3 x 5 minute AMRAP's/rest 2-3 minutes between 18/16 cal row 15 deadlifts @ 100/70kg 12 burpee over bar max box overs @ 60/50 * Score = accumulate box over Wednesday: Strength: 2 push press + 3 split jerk x 5 Conditioning: AMRAP in 12 minutes Max OH squats @ 52.5/35kg *E3MOM run 400 (0, 3, 6, 9) Thursday: Strength: Skin the cat 2-3 EMOM x 7 Conditioning: AMRAP in 6 7 strict pullup 9 HR pushup 12 V-up rest 3 minutes AMRAP in 6 minutes 7 pullups 9 pushups 12 situps Friday: Strength: Power snatch 2 EMOM x 10 Conditioning: 75 double unders 24 pistols 30 hang power snatch @ 52.5/35kg 24 pistols 75 double unders Monday:
Strength: OHS 5-5-5-3-3-3 Conditioning: 4 rounds on a 3 minute timer/ resting 3 minutes between 400m run Max back squats in remainder @ 80/50kg *use racks Tuesday: Skill: Odds 3-5 bar muscleup Evens 20-30 second hollow hold x 10 minutes Conditioning: AMRAP in 20 minutes 10 push press @ 42.5/30 12 hang power clean @ 42.5/30 15 kte Run 100m Wednesday: Strength: Deadlift 5-5-5-3-3-3 Conditioning: Row 3,2 and 1 minute efforts for accumulate metres Rest as needed between Tabata x 10 rounds for total reps Double unders SWOD Clean jerk 1rm Conditioning 3 rounds 100m farmers carry @ 32/24 7 STO @ 90/60kg Thursday: Strength: A1: 10 step ups A2: 5 bench press x 4 sets Conditioning: Accumulate max remainder reps on a running clock E2MOM run 200m then; Minutes 0-2 max box jumps Minutes 2-4 max wall balls Minutes 4-6 max box jumps Minutes 6-8 max wall balls Minutes 8-10 max box jumps Minutes 10-12 max wall balls Friday: Skill: Odds 10-12 pistols Evens 8-10 strict K2E/T2B x 10 minutes Strength: A1: 1 TGU A2: 6 Bent over row x 4 sets Conditioning: 30-20-10 Pullups * 30m broad jump between each set Saturday: In pairs Run 1km then 10 rounds (alternating movements) 7 clean jerk @ 60/40 14 burpees 7 thrusters @ 60/40 14 box jumps run 200m then Run 1km Monday:
**Benchmark retest** Diane 21-15-9 Deadlifts @ 100/70 Handstand Push-ups Metcon (No Measure) 'Tabata Abs mash-up' 8 x 20/10 for quality KTE Plank hold Rx = unbroken all the way Tuesday: Strength: Hang power clean 7 minutes to build to a heavy single Then 3 EMOM x 7 @ 80% of single Conditioning: For total time (including rest) 25/20/15/10/5 Pullups HR pushups Abmat situps Rest 1 minute 75 KB swings @ 24/16kg Wednesday **new benchmark** - no SWOD Warmup Running gait drills Skill Goat EMOM x 7 Conditioning: For total time (including rest) Run 1.6km Rest 3 minutes Run 1.2km Rest 2 minutes Run 800m Rest 1 minute Run 400m Thursday: Strength: Hang power snatch 7 minutes to build to a heavy single Then 3 EMOM x 7 @ 80% of single Conditioning: (Buy in) 25 T2B Then 3 rounds 10 OHS @ 52.5/35kg 10 bar facing burpee overs (Cash out) 25 T2B Friday: Strength: Thruster 1-1-1-1-1 Front squat 3-3-3-3-3 Conditioning Tabata mashup 8 x 20/10 alternating STO @ 52.5/35kg Box jump Saturday: In pairs partition as required Mins 0-9 run 800 2 x 50 wall ball/25 pullups max DU in remainder Mins 10-17 run 600 2 x 40 wall ball/20 alternating lunge @ 60/40 max burpees in remainder Mins 18-24 run 400 2 x 30 wall ball/15 hspu max DU in remainder Mins 25-30 Run 200 2 x 20 wall ball/ 10 clean jerk @ 60/40 max burpees in remainder |
  
Archives
June 2018
CategoriesGallery
|
||
RSS Feed
