20th - 26th September 2021

Monday 

 

Push Press heavy 5

Then 3 x 3 @heavy 5 (slight pause top of each rep)

Rest 90 secs – 2mins

 

3 x 10 Ring Row @21×2 

Rest 90 secs

 

For time:

12-8-4

24-16-8

Squat Clean 70/50kg

Hand Release Press ups

(Timecap 12)

 

Tuesday 

 

Deadlift 

5 x 3 87%+

Rest 3 mins 

Note: Heaviest deadlift as de-loading next week

 

AMRAP 6

10 Calories 

10 Wall Balls 9/6kg

 

Rest 3 

 

AMRAP 6

6 Devils Press 2 x 22.5/15kg

10 Front Rack Lunges 2 x 22.5/15kg

12 Box Jump Overs 24/20”

 

Wednesday 

Build to today’s Heavy Single Snatch

Every 90 secs x 12 start at 70% 1RM

 

21-15-9

OHS 42.5/30kg

Pull Ups

Immediately into ..

15 – 12 – 9

OHS 60/40kg

C2B

(Timecap 15)

 

Thursday 

 

Partner WOD (Similar ability where possible)

Against a running clock …

 

6RFT:

50 Calories

1 Unbroken Round DT – 12 Deadlifts / 9 HPC / 6 STOH 70/55kg

(3 rounds DT each, and divide calories how you like)

 

Rest 5 mins

 

“Syncro Helen”

3RFT:

400m Run (together)

21 KBS 24/16kg

12 Pull Ups

(Total Cap 45)

 

Friday 

 

Front Squat

6 x 2 @90%+ 1RM

Rest 2 – 3 mins

 

5RFT:

12 Deadlifts 100/70kg

12 Burpee over bar

(Timecap 15)

 

Saturday 

 

Build to today’s Heavy Single Clean and Jerk

Every 90 secs x 12 start at 70% 1RM

 

For time:

100 Double unders

80 Wall Balls 9/6kg

60 Calories

40 Alt DB Snatch 1 x 22.5/15kg

20 HSPU

(Timecap 18) 

 

Sunday

For Quality, constant flow at Bodyweight:

10 -9 – 8 – …… 1

Strict Pull Up

Strict Ring Dip

Hollow rock (double reps)

(Timecap 20)

 

3RFT:

200m Run

12 Back Squats 80/55kg

12 Burpee Box Jumps 24/20”

(Timecap 12)