Monday:

A.

Strength

Paused Split Jerk

10 E2MOM

5 X 3 @ RPE7 – 3s pause in split.

*Stimulus:
7/10 effort or 70% of 1RM – 1 Set Every 2 Mins

B.

Metcon

12 AMRAP

10 X Power Clean
10 X Burpee Box Jump
10 X Push Press
@60/40kg

WOD Stimulus:
Athletes should aim for 2 sets on the barbell movements

——

Tuesday:

A.

Strength

Strict Pullups

Max Unbroken set of Strict Pullups

Then

3 sets of 70% max unbroken set (Rest 90s)

Scaling:
Use a scale so athletes can achieve 5+ reps
Strict Row / Seated / Jumping Negative

B.

Metcon

3 Rounds For Time:

50ft DB Front Rack Lunge (3 X Gym Lengths)
10 X CTB Pull Up
50ft DB Front Rack Lunge
10 X Burpee Over DB
(2 X 22.5/15kg)

WOD Stimulus:
Athletes should aim for unbroken

Scaling:
Row / Seated / Pull Up / Jumping CTB

——

Wednesday:

A.

Strength – Barbell

Power Snatch – 3RM

10 E2MOM

3 Reps

Stimulus:
Start at RPE5 – Increase Load to a Heavy Set – One Set Every 2 Mins

B.

Metcon

12 AMRAP

3-6-9-12-15 etc…
Burpee Over Box
Deadlift @100/70kg
Run 100m after each set

Stimulus:
Deadlift weight to allow 5+ touch & go reps at a time

——

Thursday:


For Time:


1 Mile Run
30 X TTB
30 X Thruster
800m Run
20 X TTB
20 X Thruster
400m Run
10 TTB
10 X Thruster


(Barbell @40/30kg)

Time Cap: 35 Mins



WOD Stimulus:
Aim to complete TTB / Thruster in sets of 10+ reps
 


Scaling:
Distance: 800/400/200m
TTB: Toe to Eye level / Toe to Hip / Toe to Object

——

Friday:

A.

Strength

Front Squat

12 E2MOM (Every 2 Mins X 6 Sets)

3 X Front Squats @RPE8

B.

Metcon

For Time:

1000m Row / Ski / 2.5km Bike
30 X Clean & Jerk @60/40kg
20 X Ring Muscle Ups

Time Cap: 15 Mins

WOD Stimulus:
Quick singles on Clean & Jerk – sets of 3+ reps on Ring MU

Scaling:
Jumping Ring MU / Burpee Pullups

——

Saturday:

TEAM WOD

In Pairs:

30 AMRAP

50 X Cals
50 X OH Squat @42.5/30kg
200 X Double Unders
50 X Toes To Bar

WOD Stimulus:
Aim to perform sets of 10+ reps, splitting the total reps in half

Scaling:
OH Squat scale to Front Squat
400 X SU
TTB: Toe to Eye level / Toe to Hip / T2 Object / V-Up

——

Sunday:

Hero WOD ‘Tillman’

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

7 Rounds For Time:

7 X Deadlift @142.5/100kg
200m
15 X Pull Up

Rest 45 seconds after each round

Time Cap: 35 Mins

——