WOD

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

WOD

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

 

  • All reps cumulative, except relay
  • One person working at a time

WOD

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

WOD

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)

 

WOD

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)

 

WOD

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)

 

WOD

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

WOD

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

WOD

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

WOD

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

  • 4 mins rest between sets
  • Score is total burpees