Saturday
Strength
3 x 10 Over head squats
 
WOD
AMRAP 10:
2 ring dips  ( or 2 Muscle ups RX+)
4 Pull ups
6 Toes to BAR
8 Kipping HSPU
10 Burpees
40 Double unders
– you do not need to come off the rings between the MU, Pull ups and TTB if you don’t need to.
 
FRIDAY
 
Warm up with Cart wheel progressions
1. Squat
EMOMx10: 1 Back Squat, across
2. Conditioning
AMRAP 20 of:
3 Power Cleans, 60/30kg
3 Front Squats,
3 Jerks,
There is a 20 round limit on this workout – so if you are beast, capable of 20 rounds in 20 mins, stop.
 
THURSDAY
 
1. Snatch
On the 2 minute x 10
1 Power Snatch + 1 Squat Snatch + 1 OHS
2. Conditioning
25 Power Snatches, 95/65
25 C2B Pull ups
25 Overhead Squats, 95/65
25 C2B
25 Thrusters, 95/65
25 C2B
3. Row Conditioning
5x300m Row, 1 minute rest
 
WEDNESDAY

Warm up
4 ROUNDS:
20 Second One Arm Handstands Right
15 V Ups
20 Second One Arm Handstands Left
15 Superman Rocks
 
PRACTICE for 10 minutes:
Pistol Progression Pt.1
Pistol Progression Pt.2
Pistol Progression Pt.3
Pistol Progression Pt.4
 
WOD
15m AMRAP
Teams of 4
2 members hold bar above head (40/25kg)
1 member rests
1 member is rowing for score
Note one member can only row while 2 members hold bar above head.
TUESDAY
2016 REGIONAL ATHLETES
1. Clean and Jerk
(A) Build to a heavy single
(B) 2×2 @ 80% of today’s single
2 wods:
WOD 1
3RFT:
21 Bar thrusters
21 Box Jump Overs (24/20)
Rest 3 mins
WOD2
75 wall balls for time
 
 
MONDAY
1)Gymnastics Conditioning
1 Set:
RX
15 ring dips + 10 CTB pull ups + 15 pull ups + 20 TTB
RX+
5 Bar MU + 10 CTB + 15 Pull-Ups + 20 TTB
Goal is to go unbroken.
2) Strength
3 x 10 back squats
3). Conditioning
“Glen JR”
30 Clean and Jerks 60kg
8oom run
25 Archer pull ups -Strict (Note 1 REP is 1x  chin touch on one hand)
800m run
50 Burpees