WC 12th September 2022

Monday 

 

Back Squat 

5 x 5 

Rest 2 – 3 mins 

Note* 1RM re- test next week

 

For time:

Cash in 400m Run

21 – 15 – 9 

GTOH 60/40kg 

T2B

Cash out 400m Run

(Timecap 15)

 

Tuesday 

 

Push Press heavy single 

Then 3 x 5 @80-85%

 

Superset the 3 x 5 press with 8 Wide grip pull ups

Rest 2 mins 

 

For time:

1000m Row or Ski 

 

Rest 2 mins 

 

150 KBS 24/16kg

Every time you put it down 15 Burpee to target

 

(Total time cap 18)

 

Wednesday 

 

Every 90 secs for 6 mins (5 lifts)

Snatch Triple

Rest 1 

Every 75 secs for 5 mins (5 lifts)

Snatch double 

Rest 1 

EMOM 5 

Snatch Single 

 

Note* Use Triples to find your groove, plan increments ahead to save time on loading.

 

AMRAP 15

60 Double unders 

15 DB Front Squat 2 x 22.5kg

15 Ring Dips 

 

Thursday 

 

Bar Muscle Up progressions 

0-15 mins 

 

“Bert”

50 Burpees

400m Run

100 press ups 

400m Run

150 Walking Lunges

400m Run

200 Air squats

400m Run

150 Walking Lunges

400m Run

100 press ups

400m Run

50 Burpees 

(Timecap 40)

 

Note* consider scaling reps if you have not been consistent in your recent training 

 

Friday 

 

Front Squat 

5 x 3 

Rest 2 – 3 mins 

Note* 1RM re- test next week 

 

For time: 

9 – 7 – 5 – 5 – 7 – 9

Squat Snatch 60/40kg

Ring muscle up

(Timecap 15)

 

Saturday

 

E2MOM 12 (Superset movements, AHAFA)

6 Strict Press (AHAFA Across)

6 Chin Ups (AHAFA Across)

 

5RFT:

30 Calories 

15 Thrusters 42.5/15kg

(Timecap 20)

 

Sunday 

 

Every 90 secs for 6 mins (5 lifts)

Clean and Jerk Triple

Rest 1 

Every 75 secs for 5 mins (5 lifts)

Clean and Jerk double 

Rest 1 

EMOM 5 

Clean and Jerk Single 

 

Note* Use Triples to find your groove plan increments ahead to save time on loading.

 

AMRAP 12 

200m Run

8 Power cleans 60/40kg

12 Box jump overs 24/20”