27th Sep - 3rd Oct 2021

Monday

 

Back Squat 3 x 12 (speed Reps 50% 1RM)

Rest 2 mins 

 

Good mornings 3 x 10 (mod weight)

Rest 2 mins 

 

3RFT:

35 calories 

25 T2B

10 Squat Snatch 50/35kg

(Timecap 20)

 

Tuesday 

 

0-8 mins build to a Heavy Snatch Double

Then 8-16 mins EMOM Snatch Double @80% above

 

Every 5 mins for 20 mins 

30 Wall Balls 9/6kg

Run 400m

Max Reps Ring MU (Cap each round 4 mins) 

 

Wednesday 

 

Partner WOD 

 

EMOM 20 

5 Thrusters 50/35kg + 5 Bar facing burpees

Note: partner must hang from pull up bar while one partner works, change each minute.

 

Rest 5 mins 

 

For time:

5,000m Row or Ski / 10000m Bike erg (divide into 500m / 1000m chunks you go I go)

 

Thursday 

 

Front Squat 1RM 

(15 – 20 mins)

 

AMRAP 6 

10 power snatch 35/25kg

30 double unders 

 

Rest 1

 

AMRAP 6 

10 Power Snatch 50/35kg

30 double unders 

 

Friday 

 

0-8 mins build to a Heavy Clean and Jerk Double

Then 8-16 mins EMOM Clean and Jerk Double @80% above

 

For time:

50 – 30 – 10

KBS 24/16kg

Box Jumps 24/20”

 

Rest 3 mins 

 

10 – 30 – 50 

Pull Ups 

KB Box Step overs 1 x 24/16kg (hold in goblet position)

(Timecap 20)

 

Saturday 

 

Deadlift Heavy 5 (1 RIR)

(15 mins)

 

For time:

1 Mile Run

5 x 10m DB suitcase Walking lunges 2 x 22.5/15kg

30 DB STOH 2 x 22.5/15kg

1600m Run

3 x 10m DB suitcase Walking lunges 2 x 22.5/15kg

20 DB STOH 2 x 22.5/15kg

800m Run

1 x 10m DB suitcase Walking lunges 2 x 22.5/15kg

10 DB STOH 2 x 22.5/15kg

400m run 

(Timecap 35)

 

Sunday 

 

Strict Pull Up 1RM

Then 3- 5 sets x 5 @80% above

Rest 2 mins 

 

3 x 15-25 press ups 

Rest 90 secs 

(Aim to achieve as close to 25 but fall within the bracket)

 

In 3’s  One Skis, one rows and one cycles

 

3 Rounds of 2 mins on 1 mins rest Rowing for cals 

(9 mins)

 

Swap machine during rest after 3rd interval 

 

3 Rounds of 2 mins on 1 mins rest Skiing for cals 

(9 mins)

 

Swap machine during rest after 6th interval 

 

3 Rounds of 2 mins on 1 mins rest Bike erg / echo for cals 

(9 mins)