WEEK 1 of 9

17th – 22nd May 2021 

NEW TRAINING CYCLE

Back to classes! 🙌🏼

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This week overview: 

Monday: Back squat week 1

Tuesday: Power snatch baseline

Wednesday: Gymnastics

Thursday: OH pressing

Friday: Endurance WOD

Saturday: ‘Benchmark Saturdays’

MONDAY 17th MAY

STRENGTH:

Back squat week 1

5 x 8 @ 60%

1 x 3 @ 75%

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WOD:

5 Rounds for Time

10 Front rack lunges 40/25kg (5 each leg)

15 Box Jumps (24/20 in)

45 Double-Unders / 90 SU

TUESDAY 18th

STRENGTH:

Snatch week 1

Build to a heavy single Power Snatch for the day. 

We’re using this as a guide to see where you’re at, doesn’t need to be a 1RM. Go to a challenging weight that allows you to keep technique solid.

If you are new to the snatch, spend this time working on form and keep weights relative.

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WOD:

Partner workout 

AMRAP 16

25 Synchro down-ups

50 DB Alt Arm Snatch* (22.5/15kg)

25 Synchro sit-ups

50 DB Single Arm Thrusters* (22.5/15kg)

25 Synchro shoulder taps 

50 DB Single Arm Devil Press* (22.5/15kg)

*Split the DB reps you go I go

WEDNESDAY 19th

SKILL:

Eccentric HSPU

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GYMNASTICS STRENGTH:

For Quality-

10-8-6-4-2

– Eccentric HSPU / Push press with 3 sec eccentric 

– Strict pull ups / Deep Ring rows

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WOD:

EMOM 20

Min 1: 10-15 Toes to bar 

Min 2: Run 150m

Min 3: 15-20 Arch rocks 

Min 4: 5-10 HSPU 

THURSDAY 20th

STRENGTH:

Overhead push complex

Every 2 mins for 10 minutes

5 push press + 2 push jerk 

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WOD:

For time

50 Wall-ball shots

50 Hang power cleans

35 Wall-ball shots

35 Hang power cleans

20 Wall-ball shots

20 Hang power cleans

Rx: 40/25kg 

FRIDAY 21st

ENDURANCE WOD:

10 rounds

3 min AMRAP

15 KB Russian Swings (24/16kg)

12 Burpees

Max Cal Row / Bike / Run 

Rest 1 minute between rounds

Your goal is to achieve the highest calorie/metres total on the run/bike/row possible.

You will start each 3 minute window by completing 15 KB Swings followed by 12 Burpees before using the remaining time to Row, bike or run.

SATURDAY 22nd

Benchmark Saturdays

WOD:

New benchmark girl ‘Barbara-Ann’

5 Rounds for Time

20 Handstand Push-Ups

30 Deadlifts (135/95 lb)

40 Sit-Ups

50 Double-Unders

Rest 3 minutes

With a running clock, as fast as possible complete the prescribed work in the order written for 5 rounds. Rest precisely 3 minutes between rounds.

Score is the time on the clock when the last round of the Double-Unders is completed.