WC 26th September 2022

Monday

 

20 mins to build to heavy Snatch Triple 

 

Note* for the less experienced member use this timeframe to develop the movement with the emphasis being on mechanics not load. More experienced members who achieve the double with lots of time remaining should deload and complete back off Triples. 

 

5RFT:

200m Run

5 Ring Muscle Ups

15 OHS 50/35kg

(Timecap 15)

 

Tuesday 

 

Skill: Pistol Progressions and regressions

 

For time:

50 – 40 – 30 – 20 – 10

Calories

Wall Balls 9/6kg

Box Jump Overs 24/20”

E2MOM 3 Strict Pull Ups

 

(Timecap 40)

 

Wednesday 

 

Front Squat 

5 x 5 @13×1

Rest 2 mins

 

Note* Return of the tempo for the next 5 week cycle. Rep ranges have swapped between front and back squat

 

AMRAP 12

30 Double unders 

16 Alt Pistols

12 KBS 32/24kg

 

Thursday

 

For time with Quality:

10 – 8 – 6 – 4 – 2

HSPU

Ring Dips 

Press ups

(Timecap 15)

 

Note* Move through quality reps, should the sets need to be broken up to maintain quality, so be it. Scale appropriately, don’t stress should you hit the cap.

 

For time:

400m Run

1 Rounds DT: 

12 Deadlifts 70/50kg

9 HPC 

6 Push Jerk

800m Run

2 Rounds DT: 

12 Deadlifts 70/50kg

9 HPC 

6 Push Jerk

1200m Run

3 Rounds DT: 

12 Deadlifts 70/50kg

9 HPC 

6 Push Jerk

(Timecap 30)

 

Friday 

 

20 mins to build to heavy Clean and Jerk Triple 

 

Note* for the less experienced member use this timeframe to develop the movement with the emphasis being on mechanics not load. More experienced members who achieve the double with lots of time remaining should deload and complete back off Triples. 

 

AMRAP 7

4 – 8 – 12 ……

Burpee Box Jump 24/20”

Alt DB Snatch 1 x 22.5/15kg

 

Rest 2

 

AMRAP 7 

DB Box Step Ups 1 x 22.5/15kg

T2B

 

Saturday 

 

Back Squat 

5 x 3 @13×1

Rest 2 mins

 

Note* Return of the tempo for the next 5 week cycle. Rep ranges have swapped between front and back squat

 

10RFT:

15 Calories 

3 BMU

(Timecap 15)

 

Sunday 

 

Push Press 

4 x 6 @31×1

Rest 2 mins

 

*After each set immediately complete 8 challenging ring rows @2121

 

In Pairs, For time:

2000m Row or Ski

25 Syncro Thrusters 35/25kg

25 Syncro Pull ups 

120 Calories Echo / Bike erg

25 Syncro Thrusters 35/25kg

25 Syncro Pull ups 

(Timecap 25)