Monday
Warm up
10 Burpees for whole class every member not booked
In pairs Total Max bar hang
Every 2 mins for 10 mins climbing
High hang P Snatch + OH Squat + Hang snatch
WOD 15.4
As Many Reps As Possible in 8 Minutes
• 3 Handstand Push-ups
• 3 Cleans
• 6 Handstand Push-ups
• 3 Cleans
• 9 Handstand Push-ups
• 3 Cleans
• 12 Handstand Push-ups
• 6 Cleans
• 15 Handstand Push-ups
• 6 Cleans
• 18 Handstand Push-ups
• 6 Cleans
• 21 Handstand Push-ups
• 9 Cleans
Adding 3 reps to the Handstand Push-up each round, and 3 reps to the Clean every 3 rounds.
Cleans M=185lbs, F=125lbs)
Tuesday
10 x bar Burpees for every member not booked
15 Minutes to Establish 1RM Deadlift
Week 6:
4min warm up
Every 2 mins for 10 mins climbing
High hang P Snatch + OH Squat + Snatch
WOD Pairs
18-16-14-12-10
Pull ups
Front squats 50/30kg
Push press
RX+ 60/35kg & Chest to bar pull ups
SC 40/25kg
Wednesday
10 Burpees to a 6 inch target for every member not booked.
Tabata Alternating
Double unders – Lowest score counts
Prone A-T-Y 2 second pause in each position
Coaching
8 mins
Coaching Handstand push ups
Athletes who can already do kipping:
Every 2 mins for 8 mins
Max no. Handstand push up with 3 second hold at top of each rep.
RX+ 20kg plate deficit
7 Mins
False grip muscle ups/ or chest to bars
WOD 8 rounds for time
5 Toes to bar
10 Press ups
15 KB Swings USA
RX+ 24/16kg

Thursday
10 Burpee box jumps for every member not booked.
EMOTM 6 mins alternating
Dumbbell Rear fly x 15
20 second Ring/box hold at top with shoulders in neutral position
Front squats
5 x 2 – Climbing
WOD 8 mins Tabata double unders – For score
Double unders
Thrusters
RX 40/25kg
SC 30/20kg
Friday
10 bar facing Burpees for every member not booked.
EMOTM Climbing for 6 mins
1 power clean + 1 x hang clean + 1 Tall clean + 1 Push jerk
Every 2 mins for 10 mins – Climbing
2 x Clean & jerk
OPEN WORKOUT 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
• 25 Toes-to-Bars
• 50 Double Unders
• 15 Squat Cleans 60/37.5kg
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes-to-Bars
• 50 Double Unders
• 13 Squat Cleans 80/45
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes-to-Bars
• 50 Double Unders
• 11 Squat Cleans 100/65
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes-to-Bars
• 50 Double Unders
• 9 Squat Cleans 125/70
Saturday
Saturday
Alternating tabata
double unders & pull ups
Coach Clean & push press
EMOTM climbing for 12 mins Power snatch
WOD: 12 Minute am rap
4 Burpees
6 KB squats
8 Kettlebells swings