Monday:

A.

Strength – Push Press

5 X 6 @RPE 7

Set every 90s

Rest as needed

B.

Metcon – 3 Rounds For Time:

15 X Over Bar Burpee
12 X Deadlift
9 X Hang Power Clean
6 X STOH

Time Cap: 10 Mins

Rx: @70kg/50kg (RPE @7-8 Max)

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Tuesday:

Conditioning

Metcon – 5 Rounds For Time:

24 X Goblet Squat @24/16kg
24 X X Push Up
24 X Goblet (Forward) Alt Lunge @24/16kg
400m Run

Time Cap: 30 Mins

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Wednesday:

A.

Strength – Front Squat

5 E2MOM

7 X Front Squat @RPE7-8

B.

Metcon – For Time:

16 X Front Squat @40/30kg (RPE@5)
24 X DU / 48 X SU
12 X Front Squat @60/40kg (RPE@6)
24 X DU / 48 X SU
8 X Front Squat @85/55kg (RPE@7)
24 X DU / 48 X SU
4 X X Front Squat @100/70kg (RPE@8)
24 X DU / 48 X SU

Time Cap: 10 Mins

*Scale sensibly the load on the Bar, if it’s been a long time since doing a loaded Front Squat select a load which is comfortably within your limits and ensure that you move well as a priority throughout. If needed, split the sets. Perform an incremental Goblet Squat as an alternative if the Coach dictates.

C.

Coaches Finisher

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Thursday:

Barbell – Power Snatch

The aim of this session is to get you used to getting back under the Bar, focussing on the setup in both the Start and Hang, and Power receiving positions.

A.

Build to a Technical Heavy For The Day:

1 X Power Snatch + 1 X Hang Power Snatch

Rest 90s between heavier sets

B.

12 EMOM:

1- (Up to) 3 X Power Snatch @70% of A
2- (Up to) 3 X Hang Power Snatch @70% of A
3- 12 X V-Up / Tuck Crunch

——

Friday:

A.

Strength – Pull Up

3 Sets:

3 X Strict Pull Up
ME Chin Over Bar Hold

Rest as needed

B.

Skill – Rope Climbing Technique

C.

Metcon – 15 AMRAP:

3 X Rope Climb*
12 X Alt Pistol
50 X DU / SU

*Scale: 6 X Strict Pull Up

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Saturday:

Team WOD

25 AMRAP

2 Rounds:
60/50 X Cals
50 X TTB*
40 X Ring Dip*
30 X KB / DB Deadlift 
20 X KB / DB Box Step Overs* @24/20”
10 X KB / DB GTOH

ME Cals in remaining Time

Score = Total Cals

Rx: 2 X 24/16kg KB or 2 X 22.5/15kg DB

*Scaling: Toe To Hip, T2KB / Box Dip, Push Up / Bodyweight Box Step Over

Gymnastics:

Week 2/3 – Rig & Rings

Week 2 of 3 of building Strength and Skill on the Rig & Rings, covering three main elements of all variations of Pull Up, Toes To Bar and static and Dynamic Ring use. Includes Gymnastic Conditioning, Shoulder Mobility work, plus Homework!

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Sunday:

Hero WOD ‘Bulger’

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

10 Rounds For Time:

150m Run
7 X Chest To Bar Pull Up
7 X Front Squat @60/40kg
7 X HSPU

Time Cap: 30 Mins

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