STRENGTH

Bench Press

MUSCLE UP PROGRAM

Weighted Dips - 2/2/2

Weighted Pull ups - 2/2/2

1 set for max reps - strict Ring Dips

1 set for max reps - strict Pull ups

WOD

5/3/1 Rope Climbs

30/20/10 Dumbbell Overhead Lunges - 22.5/15kg

For time.

STRENGTH

Deadlifts

WOD

5 rounds of:

5 Hang Power Snatches - 50/35kg

10 Push ups

15 Sit ups

Then, 30 Overhead Squats - 50/35kg

Then, Run 1km

STRENGTH

Shoulder Press

WOD

"Fight Gone Bad"

3 rounds for reps of:

1 min: Wall Ball Shots - 20/14lb

1 min: Sumo Deadlift High Pull - 35/25kg

1 min: Box Jumps - 20"

1 min: Push Press - 35/25kg

1 min: Row (Cal)

1 min: Rest

STRENGTH

Back Squats

WOD

Every 4 minutes for 5 rounds complete:

30 Air Squats

150m Run

10 Burpees Over the Bar

WOD

A.M.R.A.P in 8 minutes of:

5 Muscle ups (Ring Pull ups OR Ring Rows)

10 Power Snatches - 50/35kg (40/30kg OR 35/25kg)

OLY

Squat Clean & Split Jerk - 1/1/1/1/1

STRENGTH

Bench Press

WOD

600m Run

40 Overhead Squats - 20/15kg

600m Run

40 Thrusters - 20/15kg

600m Run

40 Front Squats - 20/15kg

For time.

Time Cap: 20 minutes

STRENGTH

Deadlifts

WOD

"Partner Wod"

40 Double Deadlifts - 100/70kg

20 Synchronised Burpees Over the Bar

40 Double Deadlifts - 120/90kg

20 Synchronised Burpees Over the Bar

30 Double Deadlifts - 140/110kg

15 Synchronised Burpees over the Bar

30 Double Deadlifts - 160/130kg

Max Rep Synchronised Burpees over the Bar

Time Cap - 13 minutes

STRENGTH

Shoulder Press

WOD

A.M.R.A.P in 23 minutes of:

9 Chest to Bar Pull ups

15 Power Snatches - 40/30kg

21 Air Squats

400m Run

STRENGTH

Back Squats

WOD

A.M.R.A.P in 10 minutes of:

30 Double Unders

3/6/9/12/etc... Wall Ball Shots - 20/14lb

20 Russian Twists - 20/14lb

WOD

0:00-8:00min

21/15/9 of:

Power Cleans - 60/40kg

Toes to Bar

8:00-9:00min REST

9:00-12:00min

Build to your max complex:

Squat Clean (from the ground)

Squat Clean (from low Hang)

Squat Clean (from High Hang)

MUSCLE UP PROGRAM

4 rounds not for time of:

:40 second Handstand Hold

:40 second Static Hold

2/4/6/8 Strict Ring Dips

2/4/6/8 Strict Pull ups

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