WC 25th April 2022

Monday

 

Overhead squat 

5 x 5 @80% 1RM

Rest 2 mins

 

AMRAP 16

200m Run

8 Squat Snatch 60/40kg

5 Ring Muscle ups

 

Tuesday 

 

Skill: Pistol Progressions

 

3 Weighted Strict Pull Ups (AHAP Across)

Every 90 secs for 8 sets 

 

For time:

50 Calories

21 Front squats 70/47.5kg

21 Ring Dips

50 Calories 

15 Front squats 70/47.5kg

15 Ring Dips

50 Calories 

9 Front squats 70/47.5kg

9 Ring Dips

(Timecap 21)

 

Wednesday 

 

Clean Ladder 

Every 2 mins for 8 mins Clean Treble (70% start ..)

Every 90 secs for 6 mins Clean Doubles (80% start ..)

EMOM 4 Mins Clean (90% start ..)

 

Every 4 mins for 20 mins

8 Deadlifts 60/40kg

12 Push Press 60/40kg

Max Burpee over bar 

(TC each round 3:15)

 

Thursday 

 

Gymnastic Superset

5 Sets:

5 Weighted Chin Ups

12 Weighted Press Ups

Rest 2 mins

 

Skill: Double unders + T2B

 

AMRAP 15

Ascending Ladder

10-20-30 … Double unders

5-10-15 … T2B

 

Friday 

 

Back Squat 

Wave 1 – 6 – 4 – 2 

Wave 2 – 6 – 4 – 2+

(Guide percentages 77.5/85/90+) 

Rest 2 mins between working sets

 

5RFT:

24 Calorie Echo

20 Box Jumps 24/20”

16 Alt DB Snatch 22.5/15kg

(Timecap 20)

 

Saturday 

 

Snatch Ladder 

Every 2 mins for 8 mins Snatch Treble (70% start ..)

Every 90 secs for 6 mins Snatch Doubles (80% start ..)

EMOM 4 Mins Snatch (90% start ..)

 

Partner WOD

For time:

400m Run

100 Pull Ups

400m Run

100 Press Ups

400m Run

100 Sit Ups

400m Run

100 Air squats

400m Run

(Timecap 25)

Note: all runs are done together, reps to be split evenly YG, IG

 

Sunday

 

Push Press

Wave 1 – 5 – 3 – 1 

Wave 2 – 5 – 3 – 1+

(Guide percentages 80/85/90)

Rest 2 mins between working sets

 

3RFT:

30 Wall Balls 9/6kg

20 Hang Power Snatch 42.5/25kg

10 Strict HSPU

(Timecap 16)