Friday

Partner WOD

AMRAP 20:

14 x Partner Deadlifts (120/100/80)*
16 x Synchronised push ups
18 x Partner 'feet locked' Abmat Situps
16 x Partner alternate wallballs
14 x Alternate burpee box jumps
200m Run (1 x person only)

* 2 athletes per 1 bar.

Thursday

6 RFT:

Sprint - L1 200m, L2 & L3 400m
30 x Double Unders (x2 Single Unders)

Rest 30 seconds.

Wednesday

"Game day"

1) For time:

Burpee Bar Touch (L1 x 6, L2 x 8, L3 x 10)
Run 400m (L1 200m)
4 rounds of: 5 Toes to Bar, 10 x Push Ups, 15 x Squats

Straight into:

2) 4 RFT

9 x Deadlifts (L1 40/30, L2 50/45, L3 70/50)

6 x Hang Power Cleans

3 x Shoulder to Overhead

Straight into:

3) 5 x Minutes:

1RM Clean and Push Jerk.

- 15 minute time cap for WOD 1 & 2.
- Record total time for WOD 1 & 2 + Total weight for WOD 3.
- NO Splitting on Jerk

Tuesday

OTMEM 16:

1st minute: 8 x Toes to Bar

2nd minute: 4 x Power Snatch (L1 30/25, L2 50/35, L3 60/40)

3rd minute: 10 x Back Squats (L1 30/25, L2 50/35, L3 60/40)
4th minute: 8 x strict Burpees

Monday

Hero WOD "Nutts"

10 x HSPU
15 x Deadlifts @ 50% 1RM (Max 100/75kg)
25 x Box Jumps
50 x Pull Ups (Jump Chins)
100 x Wall Balls
200 x Double Unders
Run 400m (L3 w/- plate 20/15kg)

25 Minute time cap.

From this week the programming cycle has been changed and I have removed de-load week from the programming. The 5th week of our training cycle will now be 

"Unknown & Unknowable". 

I see great importance in deloading but i believe its always good to mix things up. I will be adding some de-load workouts (skills, RFQ etc) throughout the weekly programming. 

During this weeks programming you can expect absolutely anything; new formats, Hero or Benchmark WODs, games WODs and even an extra partner or team WOD may be thrown in during the week. 

Keep an eye on fatigue levels and if you're feeling it, I encourage you to have a rest day, or come in and take the foot right off the gas. Remember, there's no gains without rest/ recovery.

- Edis.

Lieutenant Andrew Richard Nuttall.

Friday

Partner WOD:

AMRAP 16

7 x Hang power clean & jerks (L1 40/25, L2 50/40, L3 60/45)
7 x Pull Ups (jump chins)
25 x Double Unders (50 x Single Unders)

Partner A completes one full round, then rests whilst partner B completes one full round etc.

Thursday

AMRAP 18:

30 x OH Squats (L1 20/15, L2 30/20, L3 40/30)
20 x Toes to Bar
30 x KB Swings (L1 16/12, L2 24/16, L3 32/24)
20 x Burpees

Record total reps

Wednesday

"Fight gone bad"

3 rounds for max reps:

60 seconds SDHP (35/25)

60 seconds Wallballs

60 seconds Box Jumps 20"

60 seconds Push Press (35/25)

60 seconds Cal Row

60 seconds Rest

Tuesday

For Time:

Run (L1 400m, L2 600m,  L3 800m)
Thrusters 30/20kg (L1 x 30, L2 x 40, L3 x 50)
Run (L1 400m, L2 600m,  L3 800m)

Monday

In 16 minutes complete:

5 RFT

8 x Hang Power Cleans (L1 40/25, L2 50/40, L3 70/55)
8 x HSPU
8 x Pull Ups
8 x Front Squats

In remaining time

AMRAP:

20 x Double Unders (x3 single unders)
10 x Burpees

Record Time + reps.

Friday

Partner WOD:

AMRAP 20:

24 x Burpee Bar Touches (L2 & L3 Burpee T2B)
18 x Power Snatches (L1 30/20, L2 45/30, L3 60/45)
12 x Wall Walks
200m Run

All reps are done alternate (swapping after each rep)
1 x person runs the 200m each round.

Thursday

15 minutes: 3RM Deadlift

For Time:

12 x Power Cleans* (L1 50/35, L2 60/45, L3 80/65kg)

Run (L1 600m, L2 & L3 1km)

12 x Power Cleans* (L1 50/35, L2 60/45, L3 80/65kg)

* Power cleans done as singles.

Wednesday

As far as possible in 8 minutes:

Buy in: Run (L1 400m L2 & L3 800m)

AMRAP in remaining time:

30 x Wall balls

30 x Toes to bar

30 x Burpee Box Jumps

Then straight into:

4 minutes:

1RM Clean & Jerk

Record total reps & weight for Clean & Jerk.

Tuesday

AMRAP 20:

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

10 x Box Jumps (24/20")

10 x Pull Ups

200m (L1 100m)

Monday

10 minutes: 1RM Squat Clean

For Time:

10-8-6-4-6-8-10

Squat Clean @ 50% 1RM

Burpee Bar Jumps

Ring Dips

Great work to everyone who competed on the weekend!!

Friday

Partner WOD: 6am & 9:30am Only

AMRAP 20:

10 x Thrusters (L1 30/20, L2 & L3 40/30)
15 x Pull Ups
20 x Push Ups
30 x Squats.

Split reps/ rounds however you see fit.

Thursday

For Time:

50 x Wall Balls

40 x KB Swings (L1 16/12, L2 24/16, L3 32/24)

30 x Pull Ups

20 x Burpees

10 x Wall Walks 

12 minute cut-off.

Wednesday

"Deconstructed Diane"

For Time:

11 x HSPU
11 x Deadlifts @ 50% 1RM (Max 100kg/75kg)
10 x HSPU
10 x Deadlifts
400m (L1 200m)
8 x HSPU
8 x Deadlifts
7 x HSPU
7 x Deadlifts
200m (L1 100m)
5 x HSPU
5 x Deadlifts
4 x HSPU
4 x Deadlifts

Last day to cast your votes for Athlete of the year. Get your votes in at: https://www.surveymonkey.com/r/CWJ9H27

Tuesday

OTMEM 15:

1st:
Choose from-
3 x Muscle Ups (ring or bar)
3 x Pull Ups + 3 x Ring Dips
3 x Ring Rows + 3 x Ring Dips

2nd:
3 x Thrusters (L1 40/30, L2 45/35, L3 60/40)

3rd:
20 x Double Unders L3 x 30 (x2 single unders)

5 ROUNDS.

Monday

10 Minutes: Work to 1RM Push Press

3 RFT:

8 x Toes to Bar
12 x Shoulder to Overhead @ 50%1RM
14 x Box Jumps (24/20")
400m (L1 200m)

Friday

AMRAP 18

100 x Pull Ups
100 x Front Squats (L1 30/20kg L2 & L3 40/30kg)
100 x Push Press
100 x Burpees

First round swap every 10 reps
Second round swap every 5 reps
Third round swap every 10 reps
Forth round swap every 5 reps
etc.

Thursday

For Time:

Run (L1 400m, L2 & L3 800m)
100 x KB Swings (L1 16/12, L2 & L3 24/16)
Run (L1 400m, L2 & L3 800m)