Friday

Partner WOD:

For time:

complete 15 reps each of:

Overhead Squats -  L1 30/20, L2 40/30, L3 50/40.
Box Jumps (26/24")
Thrusters - L1 30/20, L2 40/30, L3 50/40.
Toes to Bar
Power Cleans - L1 30/20, L2 40/30, L3 50/40.
Wall Walks

Repeat in reverse beginning with Power Cleans.

Thursday

"Choose your own adventure week"

Option A:

For Time:

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

OTMEM including the start complete: 2 x Burpee pull ups (L1 Burpee BT)

Option B:

For Time:

80 x Thrusters (30/20kg)

OTMEM including the start complete: 1 x Wall Walk

Wednesday

"Choose your own adventure week"

10 Minutes: 1RM Power Snatch

Then either:

Option A:

3 RFT:

10 x Hang Power Snatch @ 60% 1RM
10 x Push Ups
200m

Option B:

10, 8, 6, 4, 2:

Hang Power Snatch @ 60% 1RM
Ring Dips
KB Swings (L1 16/12, L2 24/16, L3 32/16)

Tuesday

"Choose your own adventure week"

Option A:

AMRAP 20:

8 x Squat Cleans (L1 35/25, L2 40/30, L3 50/40)

12 x Pull Ups

400m (L1 200m)

Option B:

AMRAP 20:

15 x Squat Cleans (L1 35/25, L2 40/30, L3 50/40)

10 x Bar Facing Burpees

Monday

"Choose your own adventure week"

Option A:

8 x RFT:

5 x Pull ups (L3 C2B)
10 x Box Jumps

Option B:

AMRAP 14:

5 x Toes to Bar
20 x Double Unders (x3 Single Unders)

Friday

Partner WOD:

AMRAP 20:

2 x Pull Ups (Jump chins)
2 x Clean & Jerk (L1 40/30, L2 & L3 50/40)
2 x Toes to Bar
2 x Squat Box Jumps


Partner A must complete full round whilst Parter B rests. Increase reps by 2 per round.

Partner A completes 2 of each then Partner B completes 4 of each then Partner A completes 6 of each etc.

Thursday

10 minutes: 1RM Jerk

4 RFT:

10 x Strict Press (L1 30/20, L2 & L3 40/30)

20 x Ab Mat Situps (L3 weighted w/- wallball)

Wednesday

AMRAP 8:

8 x OH Squats (L1 30/20, L2 & L3 40/30)

8 x Box Jumps

8 x Ring Dips

AMRAP 6:

2 x Muscle Ups (4 x C2B Pull Ups)

4 x Wall Walks

Tuesday

Spicy "Diane" Sauce

21 x HSPU (L1 Strict pushups)

21 x Deadlifts @ 50% 1RM

200m

30 x Double Unders

15 x HSPU (L1 Strict pushups)

15 x Deadlifts @ 50% 1RM

200m

30 x Double Unders

9 x HSPU (L1 Strict pushups)

9 x Deadlifts @ 50% 1RM

200m

30 x Double Unders

Monday

For Time:

30 x Shoulder to Overhead
5 x Burpee Box Jumps, 10 x Toes to Bar, 100m Sprint.
30 x Front Squats
5 x Burpee Box Jumps, 10 x Toes to Bar, 100m Sprint.
30 x Hang Power Snatch
5 x Burpee Box Jumps, 10 x Toes to Bar, 100m Sprint.
30 x Back Squats
5 x Burpee Box Jumps, 10 x Toes to Bar, 100m Sprint.

(L1 30/20, L2 40/30, L3 50/40)
Bar to be taken from ground.

Friday

Hero WOD 'Murph'

Partner WOD for time:

1.6km Run (800m each)
100 x Pull ups
200 x Push Ups
300 x Squats
1.6km Run (800m each)

One person working at a time, Split reps as required. Run can be completed together.

Thursday

AMRAP 18:

20 x KB SDHP (L1 & L2 24/16, L3 32/24kg)
25m x KB Walking Lunge
Run (L1 & L2 200m, L3 400m)

Wednesday

OTMEM 10: 3 x OH Squats (L1 30/20, L2 40/30, L3 60/40)

3 RFT

10 x Power Snatches* (L1 30/20, L2 40/30, L3 60/40)
Run 200m
15 x Ring Dips

*L1 Hang Snatches.

Tuesday

3-3-3-3-3 Back Squat

AMRAP 9:

15 x Air Squats
10 x Push Ups
5 x Pull Ups (Jump Chins)
10 x KB Swings (L1 16/12, L2 & L3 24/16)
15 x Box Jumps

Monday

AMRAP 14:

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

Thrusters (L1 x 40 @ 30/20, L2 x 60 @ 40/30, L3 x 80 @ 40/30kg)

90 x Double Unders ( x 2 single Unders)

Max burpee bar jumps

Friday

Partner WOD:

AMRAP 25:

4 x Toes to bar
4 x Box Jump Overs (20")
4 x KB Swings (16/12, 24/16, 32/24kg)
4 x Burpees
4 x Front Squats (30/20, 40/30, 50/40)

Partner A completes 1 x full round, then Partner B completes 1 x full round. Add 2 x reps to each exercise after each round. E.g: Both team members complete a round with 4 of each movement, then a round each with 6 of each movement, then 8 etc. for total reps.

Thursday

CrossFit Total

Combine total weight for:

1RM Back Squat

1RM Dead Lift

1RM Strict Press

Wednesday

Skills session: Pull Ups and Handstands.

20 Minutes of Quality:

2 x 5 Pullups (L3 Chest to Bar)

2 x 5 HSPU (L3 1st set strict, 2nd set Kipping)

rest as needed.

Tuesday

"The Snatch"

3 position Snatch Progressions.

10 rounds for quality:

3 x Squat snatch or Power snatch + Overhead Squat (increase weight each round)

Monday

"The Clean"

Skills session: Squat Clean Progressions

a) 10 Minutes:
Work to 1RM Squat Clean or Power Clean + Front Squat.

b) OTMEM 7:
4 x Squat Cleans @60% 1RM