Monday

AMRAP 4:

50 x Air Squats
40 x Push Ups
30 x KB Swings
20 x Box Jumps

then straight into AMRAP 9:

10,9,8,7,6,5,4,3,2,1

Thrusters (L1 30/20, L2 & L3 40/30) 

Pull Ups

Friday

AMRAP 25:

Partner WOD, 1 x person working at a time:

6 x Thrusters L1 30/20, L2 & L3 40/30 (3 x Each)
6 x Bar facing burpees L1 Standard Burpees (3 x each)
12 x Thrusters (6 x each)
12 x Bar facing burpees L1 Standard Burpees (6 x each)
18 x Thrusters (9 x each)
18 x Bar facing burpees L1 Standard Burpees (9 x each)
24 x Thrusters (12 x each)
24 x Bar facing burpees L1 Standard Burpees (12 x each)

Repeat with the same rep scheme and weight:
Hang Power Cleans
Toes to Bar

If complete both ladders within the time, continue with AMRAP:
Alternate Wall Walks.

Thursday

1RM: Squat clean and strict press.
1RM: Squat clean and push press.
1RM: Squat clean and jerk.

Wednesday

Deload Week:

Snatch progressions.

7 Rounds for Quality:

2 x Snatch Grip Dead Lifts
1 x Squat snatches
2 x Overhead Squats.

Start relatively light and increase weight each round. Rest as required between rounds.

Finisher:
10 minute Team Row -
In 4 teams row for max calories, swapping out as required.

Tuesday

10 minutes: Handstand Progressions

15 Minutes: rounds for quality:

10m Handstand Walk (Scale = Max handstand hold)
15 x V ups w/- broom handle
3 x Muscle Ups or max strict pull ups (L1 banded)

Monday

10 minutes: Work to 1RM Front Squat

1a) 4 x 5 Front Squats @ 75% 1RM
rest 90 seconds between sets

1b) 4 x 8 Front Squats @ 60% 1RM
rest 90 seconds between sets

2) 4 x 5 Tempo Ring Dips (3 sec down, 3 sec pause at bottom, 3 sec up, 3 sec pause at top)
Scale = Banded or Box Dips.

Friday

Partner WOD:

AMrepsAP 20 Minutes

In pairs, one person working at a time:

80 x Wall Balls (2 x 20 each)
2 x Cindy rounds (1 x each)

60 x Burpee Box Jumps (3 x 10 each)
2 x Cindy rounds (1 x each)

40 x Power Cleans @ 50% 1RM (2 x 10 each)

2 x Cindy rounds (1 x each)

20 x Toes to Bar (1 x 10 each)
2 x Cindy rounds (1 x each)

In remaining time complete AMRAP:

2 x Bar or Ring Muscle Ups * (1 x each)

4 x Wall Walks (2 x each)

Cindy = 5 x pullups, 10 x pushups, 15 x squats

*Muscle Up = L1 Ring row into negative dip, L2 strict pull up.

Record total reps completed.

Thursday

AMRepsAP 16:

20 x Hang Power Snatch (L1 30/20, L2 & L3 40/30)

20 x Front Squats

400m (L1 200m)

Increase weight by 10kg each round (L1 increase by 5kg/ round)

Wednesday

'Tabatas'

6 rounds For max reps:

KB Swings (16/12, 24/16, 32/24)

Box Jumps 20"

Push Ups 

Wall Balls

Tuesday

3 RFT

Run (L1 400m, L2 & L3 800m)

20 x Dead lifts @ 50% 1RM

20 x Toes to Bar (L1 K2C, L2 K2E)

Monday

AMRAP 20:

Run 100m
Run 100m Backwards
10 x OH Squats (L1 15/20kg, L2 & L3 30/40kg)
60 seconds Max Burpee Box Jumps 20"
25 x Double Unders

Record Burpee Box Jumps

Friday

Team WOD:

In teams of 3 or 4 complete the following:

3 Minutes Max Pullups

3 Minutes Max Distance OH Walking Lunge (10/15kg). 1 metre = 1 rep.

3 Minutes Max Shoulder to Overhead (30/20, 40/30, 50/40)

3 Minutes Max KB Goblet Squats (16/12, 24/16)

3 Minutes Max Burpee Box Jumps

3 Minutes Max Toes to rings (hanging knee raise on rings)

3 Minutes Max 100m sprints. 10 metre = 1 rep. 

In teams of 3 - 2 people working while 1 person rests.

In teams of 4 - 2 people working while 2 people rest.

Thursday

4 rounds for total reps of:

As far as possible 3 minutes:

10 x Thrusters (L1 20/30, L2 40/30, L3 50/40)

10 x Burpee Bar touch

10 x KB Swings (L1 16/12, L2 & L3 24/16)

10 x Wall Walks

Rest 60 seconds between each round. If you finish the round within the 3 minute cap rest the extra time.

160 reps = perfect score.

Wednesday

AMRAP 20:

Run (L1 200m, L2 & L3 400m)

60 seconds max Clean & Jerk @ 60% 1RM

30 seconds max Double Unders

10 x Toes to Bar

10 x Box Jumps

Record total C&J & Double Unders

Tuesday

10 Minutes: 1RM Split Jerk

10,8,6,4,2,4,6,8,10

HSPU (L1 Strict push ups)

Pull ups

Ring Dips

Monday

Karen with a twist

For time

Wall Balls (L1 100, L2 & L3 150)

Every time you break, complete:

3 x Push Press (L1 40/30, L2 60/40)
3 x Burpee Bar Jumps

Friday

Partner WOD, 1 x person working at a time.

For time:

Start each set of 50 x movements with:

2 x Power clean @ 90% 1RM (1 x each)

50 x Double Unders (25 x each)

50 x Pull Ups 

50 x KB Snatches (L1 16/12, L2 & L3 32/24)

50 x L1 K2C, L2 K2E, L3 T2B.

50 x Weighted Situps (9/6)

50 x Burpees

Buy out: 20 x 100m Plate carry (10 x each)

L1 & L2 10/15kg, L3 15/20kg

Programming this week by Coach Alex Rowell.

 

Thursday

Buy in: 200 x Double Unders (x2 single unders)

3 RFT

400m Run

10 x Power Snatch (30/20, 40/30, 50/40)

10 x OH Squats

Wednesday

Dead lift: 3-3-3-3-3

21/15/9

Dead Lift @ 60% 3RM

KB Snatches (16/12, 24/16, 32/24)

Burpees

Tuesday

'Barbara'

20 x Pull ups

30 x Push ups

40 x Sit ups

50 x Air Squats

rest 60 seconds

L1 3 rounds, L2 & L3 5 rounds

Monday

Power Cleans:
3-3-2-2-1-1

As far as possible 18 minutes:

21-18-15-12-9-6-3
KB Swings (16/12, 24/16, 32/24)
Wall Balls

Programming the week by Coach Alex Rowell.