17th - 23rd May 2021

Monday 17th

 

Every 90 Secs for 10 Sets

Clean Triple (start at 50% and build to today’s heaviest triple)

 

Accessory: 3 x 5 Clean Pulls @1RM+

 

3RFT:

45 Box jumps 24/20”

30 Pull Ups

15 Push Press 60/40kg

(Timecap 18)

 

Tuesday 18th

 

4 x Back Squat (AHAFA across)

6 sets every 2:30 

 

3 x 5 Strict T2R

Rest 60-90 secs

 

For time:

800m Run

21 KBS 24/16kg

21 Hand release Press Ups

400m Run

15 KBS 24/16kg

15 Hand release Press Ups

200m Run

9 KBS 24/16kg

9 Hand release Press Ups

(Timecap 13)

 

Wednesday 19th

 

Strict Pull Ups (Weighted)

4 x 8 (rest 2 mins)

 

3 x 10 Ring rows @2022

Rest 60 secs

 

For time:

150 Calories

Every 3 mins complete 1 round DT:

12 deadlifts

9 HPC

6 STOH 70/50kg

(18 mins)

 

Thursday 20th

 

0 – 8 mins Build to a heavy Snatch

Then on the 8th Minute …

EMOM 8 – 1 x Snatch @90% of today’s heavy

 

AMRAP 18

100 Double unders

50 Wall Balls 9/6kg

100 Double unders

50 T2B

100 Double unders

50 OHS 42.5/30kg

 

Friday 21st

 

Every 3 mins for 12 mins (4 sets)

10 x Back Squat (AHAFA at speed)

 

3 x 8/s Deficit 4-6” Reverse Lunge (DB Suitcase AHAFA)

 

10RFT:

200m Run

5 Devils Press 2 x 22.5/15kg

3 BMU

(Timecap 20)

 

Saturday 22nd

 

4 x 8 Push Press (AHAFA)

Rest 2-3 mins

 

For time:

50/40 Calories

5 rounds:

5 power cleans 60/40kg

5 burpee BJO 24/20”

into:

40/32 Calories

4 rounds:

4 power cleans 70/50kg

4 burpee BJO 24/20”

into:

30/24 Calories

3 rounds:

3 power cleans 85/57.5kg

3 burpee BJO 24/20”

(Timecap 25)

 

Sunday 23rd

 

6 x 4 Sumo Deadlift 

Rest 3 mins

 

Partner WOD:

 

“Hang in there”

EMOM 20

5 Thrusters 42.5/30kg

5 Burpees

While partner works, you hang on the bar