Monday
Front squats
Every 2 mins
10 x 5 @ 70% + 2.5kg
WOD
For time:
22 Kettlebell Snatches,
22 Kb Oh Walking Lunges,
22 Push Up (Rings)s
16 Kettlebell Snatches,
16 Kb Oh Walking Lunges,
24/16kg
Tuesday
Dead bug
2 sets
Over head plate walk 100m alternate with partner.
Clean & Jerk
EMTOM for 10 mins
Mins 0-5
Hang Clean & Jerk Climbing only with quality
Mins 5-10
Clean & Jerk
WOD
Wednesday
EMOMT for 4 mins
20 seconds work:
Handstand Single arm holds – shift weight and actively press shoulder
Death by ring dips
EMOTM Add 1 rep
Sc press ups
WOD In Pairs
3 mins pers station 1 person working at a time. Alternate every 3 mins.
Row Calories
Rest 1 Minute
Bike Calories
Rest 1 minute
Rope climbs
2 scores – Total calories
Thursday
Deadlift
Every 2 mins 10 x 5 @ 65% + 2.5kg
WOD 1
800m Run for time
Friday
4 Turkish get ups each side Aim for heavy reps
Snatch
EMOTM for 10 mins
Min 0-5 Hang snatch
Min 5-10
Snatch Climbing only with quality
WOD 12 Minute AMRAP
6 Pull ups
6 HSPU
12 Barball front squats
Saturday
Tabata double unders
3 Minutes – Coach box jumps then
8 Minutes alternating Handstands on wall & pull ups
Strength Cleans Coach cleans – Build to h eavy 3
WOD: 12 Minute am rap
4 x burpees
6 x Front squat -Barbell
10 x Push press
RX = 20/15kg