Monday:

Conditioning

Every 5 Mins for 5 Rounds:

30/24 X Cals
20 X V-Up*
15 X Hang Power Snatch* @35/25kg
10 X Alt OH Lunge*

*Scaling: Tuck Crunch / Russian KB Swing / Back Rack Lunge / Bodyweight Lunge

Then perform 5 AMRAP Max Effort Cals

Total Time: 30 Mins

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Tuesday:

A.

Strength – Front Squat

4 X 3 Pause* Front Squat @RPE7

*3s Pause in Squat

B.

Metcon – 3 Rounds For Time

10 X Power Clean @70/45kg*
10 X STOH @70/45kg*
10 X Bar Over Burpee

*Choose a weight where you can perform the STOH unbroken

Time Cap: 12 Mins

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Wednesday:

A.

Strength – Deadlift

4 X 4 @ RPE 8
*Set Every 90s

B.

Metcon – 5 Rounds For Time:

15 X American KB Swing* @32/24kg
15 X Box Jump Over @24/20”

*Unbroken KB Swing

Time Cap: 12 Mins

——

Thursday:

A.

Gymnastics Strength

15 EMOM:
6 X Strict Pull Up
6 X Strict HSPU
6 X Strict T2B

B.

Metcon – For Time:

30-20-10
(Fast + Unbroken)

Cals
GHD / Sit Ups
DB Alt Snatch @25/17.5kg

Time Cap: 15 Mins

——

Friday:

A.

Barbell – Clean Complex

A.

Build to a Heavy Technical Clean Complex @RPE 8-9:

1 X Clean
1 X Hang Clean
1 X Front Squat

Rest 90s Between Sets

B.

Strength – Clean Pull

4 X 3 Clean Pull @ 110-120% of A

Rest 90s Between Sets

——

Saturday:

Team WOD

2 Rounds For Time:

100 X DU
50 X DB Front Squat 2 X 22.5/15kg
25 X Syncro Down Up
100 X DU
50 X DB Push Press
25 X Syncro Down Up
100 X DU
50 X DB Thruster
25 X Syncro Down Up

Time Cap: 27 Mins

Gymnastics:

Week 2/3 – Upside Down

Week 2 of 3 of building Strength and Skill on the Handstand, covering the three main elements of all variations of; Handstand Push Up, Holds, and Handstand Walking. Includes Gymnastic Strength & Core Conditioning, Shoulder Mobility work, plus Homework!

*Please note that the minimum standard is to kick up against the wall safely

——

Sunday:

Hero WOD ‘Bowen’

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

3 Rounds For Time:

800m Run
7 X Deadlift @125/85kg
10 X Burpee Pull Ups
14 X Single-arm KB Thrusters @24/16kg (7 Each Arm)
20 X Box Jumps @24/20″

Time Cap: 30 Mins

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