4th - 10th October 2021

Monday 

 

Paused Snatch Pull + Snatch Pull + Tall Snatch + OHS

3 – 5 Sets building each set no higher than 60% 1RM

 

Then EMOM 10

Snatch with 2 sec pause in receiving position 60-85% 1RM

 

 

Every 3 mins for 15 mins

20m Front Rack Lunges 2x 22.5/15kg

8 Strict Pull Ups

Max calories in remaining time (2:45 Cap per round)

 

Tuesday 

 

Intervals:

Echo EMOM 8

40 secs on 20 secs off

 

Rest 2 mins

 

Row EMOM 8

40 secs on 20 secs off

 

Rest 2 mins

 

Ski EMOM 8 

40 secs on 20 secs off

 

Rest 5

 

“CINDY” 

AMRAP 20 

5 Pull Ups

10 Press Ups

15 Air squats

 

Wednesday 

 

Front Squat 

4 x 6 @ 75-85% 1RM

Go every 2:30

 

10RFT:

6 Thrusters 42.5/25kg

8 Burpees

22 Double unders

(Timecap 18)

 

Thursday 

 

15 mins to build to a Heavy clean and Jerk

 

Then Every 90 secs x 5

Double Clean and Jerk @ 80-85% of above

 

AMRAP 4 

400m Run

21 KBS 21/16kg

Max Wall Climbs in remaining time

Rest 2 mins x 4

 

Friday 

 

Deficit Deadlift 

5 x 5 @ 30×1 

Go every 2:30 – 3:00

 

For time:

75 – 50 – 25 

15 – 10 – 5

Wall Balls 9/6kg

Ring Muscle Ups

(Timecap 18)

 

Saturday 

 

Wide Grip Pull Ups

4 x 5-8

Rest 90 secs – 2 mins

 

3 x 45-60 secs Ring Plank

Rest 90 secs

 

AMRAP 8

8 Clean and Jerk 60/40kg 

8 Burpees

8 T2B

 

Rest 2 

 

AMRAP 6

6 Clean and Jerk 70/47.5kg 

6 Burpees

6 T2B

 

Rest 2 

 

AMRAP 4 

4 Clean and Jerk 80/55kg 

4 Burpees

4 T2B

 

Sunday 

 

Back Squat 1RM

(20 Mins)

 

Partner WOD – Syncro (aim to match ability where possible)

For time:

50 Box Jumps 24/20”

40 Goblet Squats 24/16kg

30 Ab Mat Sit Ups

20 KBS 24/16kg

1 Mile run together

(Timecap 20)