PRACTICE 

Handstand/Handstand Walking practice

10-15 minutes

WOD

4 rounds of "Cindy"

1 round of "Macho Man"

3 rounds of "Cindy"

1 round of "Macho Man"

2 rounds of "Cindy"

1 round of "Macho Man"

1 round of "Cindy"

1 round of "Mach Man"

Cindy = 5 Pull ups, 10 Push ups, 15 Squats

Macho Man = 3 Power Cleans, 3 Front Squats, 3 Jerks - 60/40kg

PRACTICE

10 Pistol Squats

E.M.O.M - 8 minutes

WOD

"Teams of 3"

400m Run (together)

1 minute rest, then

A.M.R.A.P in 7 mins of:

50 Back Squats @50%

50 Back Squats @60%

A.M.R.A.P Back Squats @70% in remaining time

400m Run (together)

1 minute rest, then

A.M.R.A.P in 7 mins of:

50 Bench Press' @50%

50 Bench Press' @60%

A.M.R.A.P Bench Press' @70%

400m Run (together)

1 minute rest, then

A.M.R.A.P in 7 mins of:

50 Deadlifts @50%

50 Deadlifts @60%

A.M.R.A.P Deadlift...

OLY

4 sets of 3 Snatch Grip Deadlifts @ 110%

4 sets of 3 Snatch Pulls @ 100%

Power Snatch/Overhead Squat

*Building to a heavy single

WOD

10 rounds for time of:

3 Handstand Push ups

6 Power Snatches - 50/35kg

12 Burpees

24 Double Unders

PRACTICE

3-8 Kipping OR Butterfly Pull ups

E.M.O.M for 6 minutes

WOD

800m Run

2 rounds of:

15 Toes to Bar

30 Box Jump Overs - 24/20"

Then, 800m Run

2 rounds of:

15 Push ups

30 Walking Lunge Steps

Then, 800m Run

For time.

CORE

3 rounds NOT FOR TIME of:

15 Leg Lifts

20 Hip Extensions (GHD)

15 V Ups OR Knee Ups.

OLY

E.M.O.M - 4 minutes

Power Clean/Hang Squat Clean/Push Jerk

*Building weight.

E.M.O.M - 4 minutes

Hang Squat Clean/Hang Squat Clean/Split Jerk

*Building weight

Build to a heavy:

Squat Clean/Split Jerk

in 7 minutes

WOD

A.M.R.A.P in 7 minutes of:

Wall Ball Shots - 20/14lb

*E.M.O.M perform 5 Deadlifts - 80/60kg

STRENGTH

Back Squat

3@82%

2@84%

1@86%

3@84%

2@86%

1@88%

WOD

3 rounds of:

400m Run

1 minute: max Burpees

1 minute: max Air Squats

1 minute: max Double Unders

2 Minute: Rest

STRENGTH

Bench Press

3@82%

2@84%

1@86%

3@84%

2@86%

1@88%

WOD

50 Hand Release Push ups

20 Muscle Ups (Scales: C2B, Pull ups, Ring Rows)

10 rounds of Macho Man

For time.

*Macho Man = 3 Power Cleans, 3 Front Squats, 3 Jerks

*Weight: 60/40kg

PRACTICE

8 x 1 rep - Tempo Power Snatch (5 seconds from floor to knees, then accelerate to Power Snatch)

3 (light) Kettlebell Snatches each arm between sets

WOD

"Partner Wod"

ROUND 1

Partner 1 completes:

20 Kettlebell Snatches (left) - 24/16kg

10 Kettlebell Step ups - 20"/16"

20 Kettlebell Snatches (right) - 24/16kg

Partner 2 Holds Wall Sit (for reps to count)

*Both Partners Run 100m together after round, then swap over.

ROUND 2

Partner 1 completes:

15...

STRENGTH

*Last week on this progression

Deadlifts

3@82%

2@84%

1@86%

3@84%

2@86%

1@88%

WOD

A.M.R.A.P in 15 minutes of:

50 Double Unders

25 Wall Balls - 20/14lb

10 Deadlifts - 80/60kg

WOD

A.M.R.A.P in 12 minutes of:

Buy in: 25 Strict Handstand Push ups

6 Strict Toes to Bar

20 Walking Lunge Steps

CORE

4 sets of:

30 second GHD Isometric Hold

50 Russian Twists - 9/6kg

10 Single Leg Romanin Deadlifts (each leg)

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