WC 18th April 2022

Monday 

 

Overhead Squat 1RM

then

3 x 5 @80% (rest 2 mins)

Note: This was programmed 4 weeks ago pre squat waves

 

For time:

30 Clean and Jerks 60/40kg

1km Run

30 Ring Muscle Ups

1Km Run

(Timecap 25)

 

Tuesday 

 

Skill: Bar Muscle Up Progressions

 

Strict Pull Up 1RM

then 

3 x 5 @80% (rest 2 mins)

 

AMRAP 7

60 Cal Echo

AMAP Devils press 2×22.5/15kg

 

Rest 3

 

AMRAP 7

1000m Row

AMAP Thrusters 50/35kg

 

Wednesday 

 

Clean 1RM 

(15-20 mins)

 

AMRAP 18

100 Double Unders

50 Wall Balls 9/6kg

25 T2B

 

Thursday 

 

Skill: Handstand walk progressions

 

Max Reps Strict HSPU

Then

5 x 5 HSPU (strict before kip if you can)

Rest 2 mins

 

Every 5 mins for 25 mins

Complete:

1 Round DT 70/47.5kg + 1 Round Cindy 

(Timecap 4 per round scale to fit)

 

Friday 

 

Back Squat 1RM

then

3 x 5 @80% (rest 2 mins)

 

AMRAP 22

400m Run

15 Pull Ups

15 KBS 24/16kg

 

Saturday 

 

Snatch 1RM 

(15-20 mins)

 

“Fight Gone Bad”

3 Rounds for total reps in 17 mins

  1. Wall Balls 9/6kg
  2. Sumo DLHP 35/25kg
  3. Box Jumps 24/20”
  4. Push Press 35/25kg
  5. Row Calories

Rest 1 min between rounds

 

Note* both repeats from Week 1

 

Sunday

 

Skill: Double under progressions

 

Push Press 1RM

then 

3 x 5 @80% (rest 2 mins)

Note* important for next 4 week waves

 

EMOM 18

  1. 15/11 Calorie Ski
  2. 16 Front rack Lunges 50/35kg
  3. 6 BMU