Month: August 2017

TYPHOON OPEN 17.3 (no WOD classes)

DELOAD WEEK:

Deadlift @ 50% + 10kg

5 sets x 10 reps

Conditioning:

3 RFT

20 Burpees

40 Double Unders

20 DB Alt Reverse Lunges (22.5/12.5)

Olympic Lifting:

Every 5 mins, for 30 mins: (6 Sets)

Row 500M (if full class, variation will be provided)

5 Clean & Jerks

• Score is total load successfully lifted over the course of the six sets – total of 30 possible reps

DELOAD WEEK:

Strict Press @ 50% + 5kg

5 sets x 10 reps

Conditioning:

8 min AMRAP

40 Double Unders

10 Strict HSPU

20 AKBS (24/16)

Core Work Accessory

Skills Day:

Kipping Pull Ups/C2B/MU

Conditioning:

5 RFT

400m Run

10 Toes to Bar

8 Ring Dips

6 C2B Pull Ups

DELOAD WEEK:

Back Squats @ 50% + 10kg

5 sets x 10 reps

Conditioning:

21-15-9

Hang Squat Cleans (50/35)

Bar Facing Burpees Over The Bar

Accessory Work: 3 sets

Eccentric Box Step Downs x 8 each leg

Russian KB Swings x 10 (AHAP)

In teams of 2, complete for time:

Run 400m together

– working simultaneously

P1 – 15 Squat Cleans (60/42.5)

P2 – 10 Turkish Get Ups (20/12)

then…

Split the reps however (1 person working at a time)

60 Toes to Bar

60 American KB Swings (24/16)

30 Synchronised Burpees

then…

Run 400m together

– working simultanously

P1 – 10 Turkish Get Ups (20/12)

P2 – 15 Squat Cleans (60/42.5)

then…

Split the reps however (1 person working)

300 Double Unders

150 Sit ups

30 Synchronised Burpees

then…

Split reps however

100 Calorie Row

Strength:

Deadlift @ 90% 1RM + 10kg

M – 2×2 (3 mins rest)

F – 4×1 (90 sec rest)

Accessory:

Deficit Deadlift @ 50% (focus on speed)

3 sets x 10 reps

Conditioning:

8 min AMRAP –

20 Toes to Bar

15 Russian KB Swings (32/24)

10 Alternating Pistols

Olympic Lifting:

Every 2 mins, for 16 mins –

Clean & Jerk x 1.1 (10 secs between reps)

– use last weeks top weight for all sets

Conditioning:

Against a 3 min running clock complete –

20/15 Calorie Row

15 Pull Ups

Max reps Ground to Overhead (50/30)

– rest 3 mins then repeat for a total of 3 sets –

Strength:

Strict Press @ 90% 1RM + 5kg

M – 2×2 (3 min rest)

F – 4×1 (90 sec rest)

Conditioning:

12-10-8-6-4

Push Press (50/35)

Alt DB Snatch (25/15)

C2B/Muscle Ups

Back Squats (50/35)

Accessory Work:

Coaches Choice