Monday
Warm up
20 Burpees for every member not booked
Every 2 mins for 10 mins climbing
2 High hang P Snatch + 2 Hang snatch
WOD PAIRS HOLD CINDY – 20min AMRAP
AS MANY ROUNDS AS POSSIBLE ONLY WHILE ONE PARTNER IS HOLDING A 50/30kg BAR
5 Pull ups
10 Press ups
15 Air squats
 

Tuesday
Warm up 6 mins – max consecutive double unders is score
1 double under (climbing 1 rep)
1 strict pull up (stays at 1)
Add 1 double under after each 1 pull up, if you break your doubles you start again at 1.
 
Mobilise upper back, ankles & hips
20 x bar Burpees for every member not booked
EMOTM 6 mins alternating
Talk to members about shoulder health and incorporating these movements into their weekly plan.
Dumbbell Rear fly x 15
20 second Ring/box hold at top with shoulders in neutral position
Single leg squat Progressions
Min 1 3 x single leg squats with band
Min 2 3 x Single leg squat (one foot pushing on back of equating legs achilles)
Min 3 2 x Single leg squat with plate
Min 4 2 x Single leg squat holding toe
Min 5 2 x single leg squat
Warm up for wod:
At wod pace
6-4
Front squats
Burpees
WOD
21-15-9
Front squats 50/30kg
Burpees
RX+ 60/35kg
SC 40/25kg
 
Wednesday
20 Burpees to a 6 inch target for every member not booked.
Coaching
8 mins
Coaching Handstand push ups
Athletes who can already do kipping:
Every 2 mins for 8 mins
Max no. Handstand push up with 3 second hold at top of each rep.
RX+ 20kg plate deficit
7 Mins
False grip muscle ups/ or chest to bars
WOD 12 min AMRAP
4 Burpee box jumps
4 Toes to bar
16 KB Clean
16 KB press
RX 16/12kg
RX+ Dumbbells 22.5/17.5kg

Thursday
10 Burpee box jumps for every member not booked.
Every 2 mins
5 x 5 Deadlift @70% of new 1rm
WOD 2
7 rounds for times
20 Double unders
10 Box jumps
5 Thrusters
RX 40/25kg
 
Friday
20 bar facing Burpees for every member not booked.
EMOTM Climbing for 6 mins
1 power clean + 2 Tall clean + 2 Push jerk
Every 2 mins for 10 mins – Climbing
Clean + 2 Hang clean + jerk
OPEN WOD 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
• 50ft Dumbbell Weighted Walking Lunge
• 16 Toes to Bars
• 8 Dumbbell Power Cleans
Then, 2 rounds of:
• 50ft Dumbbell Weighted Walking Lunge
• 16 Muscle-ups
• 8 Dumbbell Power Cleans
Etc., alternating between Toes to Bar and bar Muscle-ups every 2 rounds.
Weight: M=50lb Dumbbells, F=35lbs Dumbbells
Scaled
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
• 50ft Dumbbell Weighted Walking Lunge
• 16 Hanging Knee Raises
• 8 Dumbbell Power Cleans
Then, 2 rounds of:
• 50ft Dumbbell Weighted Walking Lunge
• 16 Chin Over Bar Pull-ups
• 8 Dumbbell Power Cleans
Etc., alternating between Hanging Knee Raises and Chin Over Bat Pull-ups every 2 rounds.
Weight: M=35lb Dumbbells, F=20lbs Dumbbells

Saturday
Warm up
Tabata double unders
3 Minutes – Coach box jumps then
8 Minutes alternating Handstands on wall & pull ups
Strength Cleans Coach cleans – Build to heavy 3
WOD: 12 Minute am rap
4 x burpees
6 x Front squat – Barbell
10 x Push press
RX = 20/15kg