Monday:

A.

Strength

Weighted Pull Ups – 3RM

1) 3 Reps
2) 3 Reps
3) 3 Reps
4) 3 Reps
5) 3 Reps

Stimulus:
Increase load per set, to a 3RM

Scaling:
Use bands – apply decreasing tension

Time Cap – 10 mins

B.

Metcon

15-10-5-10-15
Bar Hop Burpee
Thruster @60/40kg
CTB Pull Up

Time Cap: 16 Mins

WOD Stimulus:
Sets of 5+ reps on CTB & Thruster

Scaling:
Pull Up / Jumping CTB

——

Tuesday:

A.

Barbell – Strength

Pause Power Clean

8 E2MOM

3 Reps

Stimulus:
Start at 50% – increase load each set

B.

Metcon

14 AMRAP
20 X Cal Bike
15 X Wallball @9/6kg
5 X Power Clean @80/60kg

WOD Stimulus:
Wallballs Unbroken, Power Clean quick singles

——

Wednesday:

A.

Skill – Double Unders / Triple Unders

10 Min Practice

B.

Metcon


50-40-30-20-10

Double Unders


15-12-9-6-3

Deadlift @100/70kg
Strict HSPU


Time Cap: 25 Mins

WOD Stimulus:
Aim to complete movements in 2 Sets

Scaling:
Single Unders X 2, Kipping HSPU / Negative HSPU / Pike Push Up / Hand Release Push-Up

——

Thursday:

A.

Strength

4 Supersets:

5 X False Grip Ring Pull Up / Row
5 X Ring Dip
30s Hollow Hold

B.

Metcon

4 Rounds For Time:

200m Run
20 X Alt DB Snatch @25/17.5kg
200m Run
50ft OH DB Lunge (2 X Lengths of Gym)

Time Cap: 20 Mins

WOD Stimulus:
Aim to complete movements unbroken

Scaling:
Reduce Run distance / Front Rack Lunge

——

Friday:

A.

Strength

Back Squat

1) 3 Reps
2) 3 Reps
3) 3 Reps
4) 2 Reps
5) 2 Reps
6) 1 Reps

Stimulus:
Start at RPE5 – increase load per set, work up to a Heavy For The Day Single

B.

Metcon

TEC 21.1

12 EMOM
10 / 8 X Cal Row / Ski / Bike

Max rep Burpee Over Rower / DB in remaining time*

*Score is total burpees completed

Scaling:
Scale calories as needed – Aim for approx 30s of burpee time per minute

——

Saturday:

TEAM WOD

5 Round For Time:

In Pairs (1 Work / 1 Rest)

400m Run (together)

10 X Power Clean
10 X Bar Hop Burpee
10 X Front Squat
10 X Bar Hop Burpee
10 X Shoulder to Overhead

@80/60kg

Stimulus:
Athletes should aim to split the work in half – run is together

Gymnastics:

Ring Muscle Up – Strength & Technique Progression Cont…

——

Sunday:

Hero WOD ‘Collin’

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.
He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

6 Rounds For TIme:

400m Sandbag Carry @20/15kg
12 X Push Press @52.5/35kg
12 X Box Jump @24/20”
12 X Sumo Deadlift High-Pulls @43/30kg

Time Cap: 35 Mins

——