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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