WC 11th Sep - 17th Sep 2021

Monday 

 

Split into 2 groups start on different AMRAPS

 

AMRAP 17 

16 Wall Balls 

12 Pull Ups

8 STOH 60/40kg

40 Double Unders

 

Rest 4

 

AMRAP 17

400m Run

15 Calories Echo

15 Calories Ski

 

Tuesday 

 

Front squat 

6 x 4 every 3 mins

 

5RFT:

20 Burpee Box Jumps

15 T2B

5 Clean and Jerks 85/60kg

(Timecap 20)

 

Wednesday 

 

Every 90 secs for 12 sets 

Power clean + Hang Clean + Split jerk

Start at 60% 1RM and build

 

For time:

35 -25 – 15 

Calories 

Power Snatch 35/25kg

(Timecap 15)

 

Thursday

 

Deficit Deadlift 

6 x 4 @ 30×1 

Go every 3:00

 

“Fight Gone bad”

3 rounds for total reps:

1 min Wall Balls 9/6kg

1 min SDLHP 35/25kg

1 min Box Jumps 24/20”

1 min Push press 35/25kg

1 min row (calories)

REST 1 min between rounds

 

Friday 

 

Push Press 4 x 4 (AFAFA)

Rest 2 mins

 

AMRAP 18 

40 Deadlifts 100/70kg

40 Pull Ups

30 Cleans 80/55kg

30 C2B 

20 Squat Snatch 60/40kg

20 Ring Muscle ups

 

Saturday 

 

Back Squat 4 x 8 

Rest 2- 3mins

 

3RFT:

800m Run

20 OHS 60/40kg

10 BMU

(Timecap 27)

 

Sunday 

 

Every 90 secs for 12 sets 

Power Snatch + Hang Snatch 

Start at 60% 1RM and build

 

For time:

1000m Row / ski

20 Thrusters 42.5/30kg

20 Burpees

750m Row / ski

15 Thrusters 42.5/30kg

15 Burpees

500m Row / ski

10 Thrusters 42.5/30kg 

10 Burpees

250m Row / ski

5 Thrusters 42.5/30kg 

5 Burpees