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Monday:

A.

Strength

10 E2MOM

Build to a Heavy Set of 3 X Deadlift

*Build Load Across Sets
(eg. RPE 5 / 6 / 7 / 8 / 9)

B.

Metcon

3 Rounds For Time:

400m Run
12 X Sumo Deadlift High Pull @50/35kg
18 X V-Up
24 X Down Up

Time Cap: 18 Mins

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Tuesday:

A.

Strength

Strict Pull Ups (Weighted)

5 Sets Building to a 1RM

*Rest 2 Mins Between Sets

Stimulus:
Increase load to a max weighted pull up, if going above bodyweight use a Dip Belt, Vest or Ball between Legs

Scaling:
Start banded and increase the difficulty by reducing band thickness / tension

B.

Metcon

‘Cindy’

20 AMRAP

5 X Pull Up
10 X Push Up
15 X Air Squat

Stimulus:
Aim for EMOM for one round!

Scaling:
Jumping Pull Up / Low Bar Pull Up
Strict Push Up to Box

——

Wednesday:

A.

Strength

Barbell – Snatch

20 Mins to Build to a 1 RM Snatch

B.

Strength

4 X 3 Front Squat @RPE 8

*Rest 90s Between Sets

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Thursday:

Conditioning

30 AMRAP

2km Run
50 X DUs
12 X Devils Press @2 X 25/17.5kg
50 X DUs
12 X Devils Press
50 X DUs
12 X Devils Press
Max Effort Cals

Scaling:
100 X Single Unders

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Friday:

A.

Skill

Toes To Bar / Ring

10 Min Practice / Strength / Mobility / ‘Skin The Cat’

B.

Metcon

10-9-8-7-6-5-4-3-2-1

Squat Clean @80/55kg
Toes To Bar

12/9 X Cals Between Sets

Time Cap: 25 mins

Scaling:
Toes To Hip
Toes To Rower / Object

——

Saturday:

Team WOD

In Pairs (split work between you)

30 AMRAP

10 X Bear Complex @70/47.5kg
20 X Pull Up

40 X Cals
60 X Sit-Up

——

Sunday:

‘300’

25 X Pull Up
50 X Dead Lift @60/40kg
50 X Push Up
50 X Box Jump @24/20”
50 X Barbell Floor Wipers @60/40kg
50 X KB Clean & Press @16/12kg
25 X Pull Up

Time Cap: 25 Mins

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