Monday:
ANZAC DAY "Wood" Tuesday: Strength: Clean and jerk (for total weight) 3 EMOM x 5 2 EMOM x 5 Conditioning: 6 rounds on a 4 minute timer each for time and total time 9 deadlifts @ 110/75kg 12 pullups 15/13 cals (alternate row/ AD) Alternate row and AD I.e 3 rounds of each Wednesday: Strength: Back squat 8,8,6,4,4 Conditioning: Every 90 seconds x 8 rounds (12 minutes) 9 thrusters 9 bar facing burpees Rx = 42.5/30kg/ 144 reps, scale down load and or reps as needed to maintain consistent work rate. I.e 6 + 6 Thursday: Snatch (for total weight) 3 EMOM x 5 2 EMOM x 5 Conditioning: Continues 3 minute clock x 5 rounds (15 minutes) Run 400m Max double unders in remainder Score = accumulate DU Friday: Skill: 4 rounds for quality 30 second HS walk 30 seconds rest 30 seconds strict T2B 30 seconds rest Strength: A1: pullup A2: ring dip 3,2,1,1,1 Conditioning: 75 abmat situp 50 box jump overs 35 HSPU 20 alternating pistols 15 muscleups (15 ring row + 15 ring dip) Saturday: Throwback to event #2 & #3 [BOB#5 Event #3] OPEN Partition reps as required For time: 10 Clean & jerks (70 M/40 F) 10 Bar Muscle ups 8 Clean & jerks (80 M/50 F) 8 Bar Muscle ups 6 Clean & jerks (90 M/60 F) 6 Bar Muscle ups 4 Clean & jerks (100 M/70 F) 4 Bar Muscle ups 2 Clean & jerks (110 M/80 F) 2 Bar Muscle ups 8 min time cap then on 10 minutes on the clock start sprint TRI *weights are scalable [EVENT #2] Sprint Tri For time: Each partner to complete in order OPEN Row 1km 50 DU's 80/60 cals Assault bike 50 DU's Run 1km Time is P1's time after RUN + P2's time after RUN=PAIRS TIME Ie. P1. 13:20 + P2. 16:35 = 29:55 Indian file - athletes must stay in order and aren't allowed to pass
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