Monday
Front squats
Every 2 mins
10 x 3 @ 75% +2.5kg
Fight Club
3 rounds, 1 min per station, of:
Thruster, 40/25
Power Clean, 40/25
Box Jump Over, 24/20 in
Pull-up
Assault Bike Calories
Rest
Tuesday
Dead bug & Bird dog
Farmers carry 50m alternate with partner.
Clean & Jerk EMOTM for 12
Mins 0-4
Tall Clean & Jerk Climbing only with quality
Mins 4-12
Clean & Jerk
WOD
AMRAP 12 mins: Squat Snatches, Clean & Jerks and Double Unders
Complete as many rounds as possible in 12 mins of:
1 Squat Snatch, 60/35
3 Clean & Jerks, 60/35
30 Double Unders
Rx+ 70/45 (official weight)
Wednesday
EMOTM for 4 Mins
Hanstand shoulder taps 4 left, 4 right with control
3 sets not for time
6 Muscle ups/ Chest to bars or Pull ups
8 Ring dips / 12 Press ups
WOD
Row 1km/750m
5 rounds for time
5 Toes to bar
5 HSPU
5 Burpee Box jumps
Thursday
Deadlift
Every 2 mins 10 x 3 @ 70% + 5kg
WOD
Kettlebells Burpees & Wall Ball
3 rounds for time of:
15 Kettlebell Swings 24kg
15 Burpees
15 Wall Balls 20 lbs
Friday
6 mins to Establish max turkish get up
Snatch
EMOTM for 12 mins
Min 0-4 Pockets Hang snatch
Min 4-12
Snatch Climbing only with quality
2010 Northwest Regional Event 1
3 rounds for time of:
10 Overhead Squats, 60/40kg
50 Double Unders
Saturday
6 Minutes of double unders
Wall walks – Handstand
Push press – Coach then Every 90 seconds climbing for 3 reps
WOD – 9 Min amrap
3 Pull ups
6 KB Lunges, 12 KB swings
100m run