Monday
Warm up
2 sets squats with bar
5-5-1 Ecccentric, isometric concentric
Every 2 mins for 12 mins
Climbing
Clean + 2 front squat
WOD 12 minute amrap
1-2-3-4-5-6……
Pull ups
Press ups
Box jump 30/24”
RX+ Chest to bars, HSPU & 36/30” box
Tuesday
Deadlift
4 x 1 x 90%
WOD 9 Minute amrap
30 double unders
12 OH Lunge
4 Toes to bar
RX 40/25kg
W
Wednesday
Strict Ring muscle ups:
Warming up with low rings (From knees knuckles, meerkat ,through)
Teach spotting for Assisted on high rings supporting athletes feet.
Scaled athletes work on strict pull up strength or rope climbs.
Handstand walk skills
Handstand wall walk
Handstand wall taps
Handstand walks – advanced athletes working on a slalom of cones and obstacles
WOD 1 RX+
3 rounds for time
5 Muscle ups
10m handstand walk
WOD 1 RX
3 rounds
5 pull ups
3 Hand stand push ups
WOD 1 Scaled
3 rounds
5 Pull ups (band)
10 press ups
WOD 2
1 km Row for time
Or
1 mile bike for time

Thursday
Every 2 mins
Warm up
3 sets (3,3,1) Bar, 50%, 70%
Then Climbing to heaviest 3
Front squats 5 x 3
WOD 1 – fitness test
400m Run for time
WOD 2
21-15-9
KB swings USA
Press ups
 
Friday
Warm up EMOTM for 5 mins
2 x Snatch pause deadlift
Every 2 mins climbing for 10 mins
Snatch high pull + Snatch
“Hope”
3 rounds, 1 min per station, of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min
Saturday
Saturday 10am foundation class
Warm up
EMOTM alternating x 6
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
WOD
11 Min amrap
18 Box step ups
6 press ups
3 push press 40/25