Strength:
Back Squats @ 80%
M – 3×5 (3 mins rest)
F – 5×3 (90 secs rest)
Conditioning:
12 min AMRAP
10 Burpees
20 DB Alternating Reverse Lunges (22.5/15)
30 Double Unders
Accessory Work: 3 sets
Romanian Deadlifts x 8
Strength:
Back Squats @ 80%
M – 3×5 (3 mins rest)
F – 5×3 (90 secs rest)
Conditioning:
12 min AMRAP
10 Burpees
20 DB Alternating Reverse Lunges (22.5/15)
30 Double Unders
Accessory Work: 3 sets
Romanian Deadlifts x 8
Team WOD:
In teams of 3, complete 5 rounds for time of:
200m Team relay
5 Rope Climbs
10 HSPU
15 Deadlifts (100/70)
20 S2OH (60/42.5)
25 Pull Ups
Strength: Deadlift @ 75% 1RM + 10kg
M – 3×6 (3 mins rest)
F – 6×3 (90 sec rest)
Conditioning:
10 min AMRAP –
10 Power Cleans (50/35)
10 C2B Pull Ups
10 Burpee Over Bar
Olympic Lifting:
4 sets of –
Clean & Jerk x 1.1.1.1
(rest 10 secs between each single)
Rest 2-3 mins
Conditioning:
3 sets for times of:
400m Run
20 Wall Balls (20/14)
20 Russian KB Swings (32/24)
Warm Up: 3 sets
Scap Push Up x 10
Dead Hang x 30 sec
Dynamic Muscle Prep:
30 sec Handstand Hold/Press Up Hold
30 sec Strict Push Ups
Strength: Strict Press @ 75% 1RM + 5kg
M – 3×6 (3 mins rest)
L – 6×3 (90 sec rest)
Conditioning:
In teams of 3, complete 5 rounds each for time of:
250m/200m Row
10 Push Press (60/42.5)
Skills/Gymnastics Strength
Warm Up:
3×30 sec German Hang
3×30 sec Plank
Handstand Push Up Progressions (20 mins)
Handstand Position – Eccentric movement – Strict HSPU – Kipping Position – Kipping HSPU
Conditioning: Anaerobic Threshold Training
Against a 2 min running clock, complete max reps DB Thrusters: (3 sets, 4 mins rest between)
15 Box Jumps
8 HSPU
Max Reps DB Thrusters (20/15)
Low Bar Back Squats @ 75% 1RM + 10kg
M – 3×6 (3 mins rest)
F – 6×3 (90 secs rest)
3 sets for max weight:
Barbell Complex x 4 reps
(rest 2 mins between sets)
Complex – Power Clean, Front Squat, S2OH, Back Squat, S2OH
Aim – Heavier than last week
Accessory Work: 3 sets
Weighted Eccentric Box Step Downs x 8 each leg
Russian KBs x 10 AHAP
TEAM WOD
In teams of 4, For Time:
200m Sprint Relay
200m Farmers Carry (28/20) – 3 KB/DBs per team (all can help)
20 Rope Climbs Cumulative (Relay Style)
200 OH Plate Alternating Reverse Lunges (25/15)
200 Sit Ups (one person working)
200 Wall Balls (20/14) – one person working
200m Farmers Carry (28/20) – 3 KB/DBs per team (all can help)
200m Sprint Relay
Mobility: 3 sets
Banded Good Mornings x 10
Inchworms x 10
Glute Bridges x 10
Deadlift @ 70% 1RM + 10kg
M – 3×6 (3 mins rest)
F – 6×3 (90 sec rest)
Accessory Work: 3 sets
Glute/Ham Raises x 5
Conditioning: 10 min AMRAP
8 Power Cleans
8 C2B Pull Ups
200m Run
Skill Work: Bar Muscle Up Progressions
2 sets of each –
Pull Up x 5 (1 strict, 1 kipping)
C2B Pull Up x 5 (1 strict, 1 kipping)
Box Bar Muscle Ups x 5
5 min EMOM:
6-10 Ring Dips
Conditioning: Anaerobic Threshold (3 sets)
Against a 2 minute running clock, complete for max reps of Burpees:
12 Wall Balls (20/14)
8 Plyometric Push Ups
Max Effort Burpees