TYPHOON OPEN 17.3 (no WOD classes)
Month: August 2017
WOD
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)
WOD
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
WOD
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
WOD
Skills Day:
Kipping Pull Ups/C2B/MU
Conditioning:
5 RFT
400m Run
10 Toes to Bar
8 Ring Dips
6 C2B Pull Ups
WOD
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)
TEAM WOD
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
WOD
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
WOD
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 –
WOD
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