Programming for the Week Commencing‪ 24th June‬

Monday:

A.

Skill

Handstand Walking Technique / Progressions

B.

Conditioning:

16 EMOM
1- 16 X Wall Balls @15/9kg
2- 16 X Box Jumps 24/20″
3- 16 X Russian KB Swings @24/16kg
4- 10m Handstand Walk / 20m Bear Crawl

Tuesday:

A.

Strength

Squat Clean Cycling Warmup

B.

Conditioning

#paytheman

E2MOM
Row / Ski 250m / Bike 600m
Remaining time Squat Clean @60/40kg
Aim is to get 75 X Squat Clean

Coaches Notes: Scale Distance to Max 1 Min and Power Clean as needed.

Time Cap: 30 Mins

Wednesday:

Hero WOD ‘Wood’

Australian Government Department of Defence

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

5 Rounds For Time:

400m Run
10 X Burpee Box Jump
10 X Sumo Deadlift High-pull @42.5/30kg
10 X Thruster @42.5/30kg
1 Min Rest

Time Cap: 30 Min

After Class Extra:

3 Sets:

45s Handstand Hold
45s Rest
30s Hollow Rock
30s Rest

Thursday:

Barbell

A.

20 Mins to Work up to a Heavy Single Snatch

B.

8 EMOM
1 Rep @80% of above

C.

8 EMOM @50-60%
1 X Snatch
1 X Hang Snatch
1 X OH Squat

After Class Extra:

5 Rounds For Time:
10 X Cal Bike
10 X Air Squats
10 X Push Up

Friday:

A.

Strength

5 X 5 Push Press @70%

B.

Conditioning

20 EMOM
1 – 16 X Down Ups
2 – 16/12 Calorie Row
3 – 16 X T2B / V-Up / Med Ball Sit-Up
4 – 12/10 X Calorie Assault Bike

Saturday:

Conditioning

30 Min Running Clock – In Pairs:

0:00-10:00
You Go I Go
6 x 300m Run (3 Each)

10:00-20:00
You Go I Go
6 Rounds of 10 X Cal Row / Ski + 20 X Wall Ball @9/6kg (3 whole rounds each)

20:00 – Finish
AMRAP 21-15-9
Synchro Plate GTOH @20/15kg
Synchro Burpee

Gymnastics:

Handstand Push Up

Sunday:

Hero WOD ‘Murph’

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For Time:

1 Mile Run
100 X Pull Up
200 X Push Up
300 X Air Squat
1 Mile Run

Rx: Wear a 10/7kg Vest
Scale: Partition Pull Up, Push Up and Air Squat to 10 or 20 Rounds in between Runs.