24th - 30th May 2021

Monday 24th

 

Every 90 secs x 10 sets 

2 x Deadlift (AHAFA)

 

3 x 10 Good morning (Light – Mod)

Rest 90 secs

 

5RFT:

5 Power Snatch 50/35kg

10 OHS 50/35kg

15 T2B

(Timecap 15)

 

Tuesday 25th

 

0 – 6 mins to Build to heavy clean complex of …

Power Clean + Hang Clean + Split Jerk

 

Then 6 – 15 mins complete at least 5 complexes at around 90% of heavy

 

Every 5 mins for 20 mins

30 Calories

15 Pull Ups

Max devils press 2 x 22.5/15kg to 4:00 

Rest 1 min

 

Wednesday 26th

 

2 x Back Squat (AHAFA across)

8 sets every 2:30 

 

“Annie”

For time:

50-40-30-20-10

Double unders

Ab mat Sit ups

 

Thursday 27th

 

Strict Pull Ups (Weighted)

8 x 2  (rest 90 secs)

 

Horizontal ring rows

3 x 6-8 reps (rest 90s)

For time:

150 Calories (use a different machine if you done this last week)

Every 3 mins complete 1 round Jack:

10 push press 50/35kg

10 KBS 24/16kg

10 Box Jumps 24/20”

 

Friday 28th

 

0 – 6 mins to Build to heavy Snatch complex of …

Power Snatch + Hang Snatch + OHS

 

Then 6 – 15 mins complete at least 5 complexes at around 90% of heavy

 

For time:

400m Run

8 Clean and Jerks 55/40kg

8 Ring muscle ups

400m Run

6 Clean and Jerks 70/50kg

6 Ring muscle ups

400m Run

4 Clean and Jerks 85/60kg

4 ring muscle ups

400m run

2 Clean and Jerks 100/70kg

2 Ring muscle ups

(Timecap 18)

 

Saturday 29th

 

Every 3 mins for 15 mins (5 sets)

8 x Back Squat (AHAFA at speed)

 

“Diane”

21-15-9

Deadlifts 100/70kg

HSPU

 

Sunday 30th

 

Every 2 mins for 16 mins

4 x Push Press (AHAFA)

 

Partner WOD

For time:

4,000/3,000m Row or Ski / 8,000/6,400 C2 Bike / 240/192 Cal Echo

 

While Partner A Rows, Partner B AMRAPS:

5 T2B

10 Wall balls 9/6kg

15 Press ups

 

Switch as necessary