SKILL

Rope Climb practice

10 minutes

WOD

E.M.O.M x 20 minutes (5 rounds)

Min 1: 6-12Toes to Bar

Min 2: 10Burpees

Min 3: 1-2 Rope Climbs

Min 4: 12-20Box Jump Overs - 24/20"

STRENGTH

Deadlifts

3@70%

1@80%

3@73%

1@80%+

3@75%

1@80%+

WOD

A.M.R.A.P in 4 minutes of:

21/15 Calories (buy in)

15 Deadlifts - 35/25kg

10 Hang Power Snatches - 35/25kg

5 Overhead Squats - 35/25kg

4 minutes rest

A.M.R.A.P in 4 minutes of:

18/12 Calories (buy in)

12 Deadlifts - 40/30kg

8 Hang Power Snatches - 40/30kg

4 Overhead Squats - 40/30kg

4 minutes rest

A.M.R.A.P in 4 minutes of:

15/10 Calories (buy in)

9 Deadlifts - 50/35kg

6 Hang Power Snatches - 50/3...

STRENGTH

Bench Press

3@70%

1@80%

3@73%

1@80%+

3@75%

1@80%+

WOD

A.M.R.A.P in 8 minutes of:

10 Handstand Push ups

15 Sit ups

30 Double Unders

Straight into; 

5 minutes to find your best single Squat Clean

PRACTICE

4 sets of:

3 Superman/ Hollow/ Push down hard on the bar

2 Jumping Muscle ups/ Muscle ups

WOD

400m Run

30 Pull ups

600m Run

20 Chest to Bar Pull ups

800m Run

10 Ring Muscle ups

Time Cap: 16 minutes

STRENGTH

Front Squats

3@70%

1@80%

3@73%

1@80%+

3@75%

1@80%+

WOD

6 sets NOT FOR TIME OF:

8 each leg - Weighted Step ups - 22.5/15kg (one dumbbell)

5 Strict Shoulder Press @>70% of your 1RM

8 Bent Over Rows @40-50% of 1RM Deadlift

1-2 minutes rest between sets.

WOD

60m Run

6 Over and Unders

100m Run

9 Over and Unders

200m Run

12 Over and Unders

400m Run

15 Over and Unders

200m Run

12 Over and Unders

100m Run

9 Over and Unders

60m Run

6 Over and Unders

STRENGTH

3 sets of:

15 Banded Rotations (each side)

8 Suitcase Deadlifts (each side)

15 Banded Pull aparts

1-2 minutes rest between sets.

STRENGTH

Deadlift

Build to your best 1RM

WOD

5 Knees to Elbows

10 Push ups

15 Squats

1 Clean and Jerk - 60/40kg

5 Knees to Elbows

10 Push ups

15 Squats

2 Clean and Jerks - 60/40kg

5 Knees to Elbows

10 Push ups

15 Squats

3 Clean and Jerks - 60/40kg

Etc... Until 10 Clean and Jerks

STRENGTH

Bench Press

Build to 1RM

WOD

A.M.R.A.P in 20 minutes of:

9 Pull ups

15 Box Jumps - 24/20"

21/15 Calories

27 Kettlebell Swings - 24/16kg

STRENGTH

E.M.O.M x 12 minutes

Odds: 2 Front Squats

Evens: 4 Back Squats

*All sets @75% of 1RM Back Squat

WOD

400m Run

30 Back Squats - 40/30kg

30 Front Squats - 30/20kg

30 Overhead Squats - 20/15kg

400m Run

25 Strict Press - 20/15kg

25 Push Press - 30/20kg

25 Push Jerk - 40/30kg

400m Run

20 Single arm Dumbbell Hang Snatch - 22.5/15kg

20 Single arm Dumbbell Hang Clean and Press - 22.5/15kg

STRENGTH

Strict Pull ups:

Build to a heavy 1

Then,

A.M.R.A.P in 6 minutes of:

100m Run

5 Strict Pull ups

WOD

5 rounds of:

30 Walkling Lunges 

20 Sit ups

10 Burpees