Monday:

A.

Strength

10 E2MOM

3 X Deadlift @4010 Tempo (RPE 7-8)

*The focus for the tempo element is on the Eccentric (down) movement, maintaining perfect form throughout each Rep

(4s Descent, No Pause at Bottom, Lift Bar, No Pause at Top)

B.

Metcon

4 Rounds For Time:


200m Run
15 X Bar Over Burpee
10 X Power Snatch @50/35kg



Time Cap: 16 Mins

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Tuesday:

Barbell

A.

Build to a Heavy For The Day

2 X Power Clean & Push Jerk (Not TNG)

B.

9 EMOM

1- 3 X Power Clean @70% of A
2- 3 X Push Jerk @70% of A
3- 30s Windscreen Wiper

After Class Extra:

40-30-20-10
Cals

Rest between sets same time taken to complete previous set.

*If limited on time halve the amount of Cals

——

Wednesday:

A.

Strength

9 EMOM (For Quality)

1- 30s Otis Sit-Up
2- 1-5 X Ring / Bar MU*
3- 30s Back Extension

*Scale: Jumping Bar MU / Strict PU + Dip

B.

Metcon

For Time:

20-15-10-5

Cals
C2 Bar Pull-Up
Box Jump

Time Cap: 15 Mins

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Thursday:

A.

Strength

10 E2MOM

2 X Front Squat @90-95% (RPE 8-9)

B.

Metcon

12 AMRAP In Pairs

2 X Rope Climb
12 X KB Snatch
24 X Alt Lunge

——

Friday:

Metcon

0-10 Mins

2000/1600m Row / Ski / 5000/4000m Bike

10-26 Mins

4 Rounds For Time:

5 X Devils Press @2 X 22.5 / 15kg
20 X Wallball @9/6kg
40 X DU / 80 X SU

26-30 Mins

40m Handstand Walk (5 Lengths) / 20 X Wall Walks / 50 X Walking Plank (25/25)

Enjoy!

——

Saturday:

Team WOD

10 Rounds In Pairs For Time:

You Go I Go By Round


14/10 X Cals
20 X Thruster @20/15kg
10 X C2B Pull Up / Pull Up

*Each Round Should Be An Unbroken Sprint!



Time Cap: 30 Mins

Gymnastics:

Handstand Hold & Walking

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Sunday:

Hero WOD ‘Ralph’

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

4 Rounds For Time:

8 X Deadlifts @112.5/75kg
16 X Burpee
3 X Rope Climb @15ft
600m Run

Time Cap: 32 Mins

(Coaches notes: the aim is for a max of 8 Mins per round, scale run distance as needed to enable them to maintain this cadence)

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