WOD

Run 5km

For time

STRENGTH

Bench Press

5@65%

5@75%

5@85%

*All percentages are off 90% of your 1RM

WOD

"Zen"

Buy in: 50 Wall Balls - 20/14lb

then, 

10 Strict Handstand Push ups

3 Power Cleans - 80/55kg

8 Strict Handstand Push ups

3 Power Cleans - 80/55kg

6 Strict Handstand Push ups

3 Power Cleans - 80/55kg

4 Strict Handstand Push ups

3 Power Cleans - 80/55kg

2 Strict Handstand Push ups

3 Power Cleans - 80/55kg

For time.

STRENGTH

Download the "Wendler Log" app it will make our strength training flow a lot easier.

5@65%

5@75%
5@85%

*All percentages off 90% of your 1RM

WOD

"Grippy Run"

3 rounds for time of:

400m Run

9 Front Squats - 70/47.5kg

12 Pull ups

STRENGTH

Back Squats

5@65%

5@75%

Max reps @85%

*All sets off 90% of your 1RM

WOD

"Blast"

A.M.R.A.P in 5 minutes of:

5 Shoulder to Overhead - 40/30kg

7 Box Jump Overs - 24/20"

9 Deadlifts - 40/30kg

5 minutes rest

A.M.R.A.P in 5 minutes of:

5 Shoulder to Overhead - 50/35kg

7 Box Jump Overs - 24/20"

9 Deadlifts - 50/35kg

5 minutes rest

A.M.R.A.P in 5 minutes of:

5 Shoulder to Overhead - 60/40kg

7 Box Jump Overs - 24/20"

9 Deadlifts - 60/40kg

WOD

"CrossFit Games Open 20.1"

10 rounds for time of:

8 Ground to Overhead - 43/29kg

10 Bar Facing Burpees

Time cap:15 minutes

STRENGTH

4 sets of:

5 Deadlifts @65%

8 Single arm Dumbbell Shoulder Press (each arm)

8 Single arm Dumbbell Row (each arm) 

:90 seconds rest.

WOD

Every 2:00 minutes x 10 (20 minutes) alternate between:

1. 8 Hang Power Cleans & 8 Push Jerks (>50% of Clean and Jerk)

2. 8 Hang Power Snatches & 8 Overhead Squats (>50% of Snatch)

PRACTICE

E.M.O.M x 10 minutes

Odds: Highest single j-hook reach (1 Jump high onto Rope, 1 j-hook, stand tall)

Evens: 1 Rope Climb (as few bites as possible)

WOD

A.M.R.A.P in 4 minutes of:

Buy in: 200m Medicine ball Run - 9/6kg

9 Toes to Bar

9 Burpee Box Jump Overs - 24/20"

2 minutes rest

A.M.R.A.P in 4 minutes of:

Buy in: 200m Medicine bal Run - 9/6kg

6 Toes to Bar

6 Burpee Box Jump Overs - 24/20"

2 minutes rest

A.M.R.A.P in 4 minutes of:

Buy in: 200m Me...

STRENGTH

4 sets of:

5 Bench Press' @65%

8 Dumbbell Bulgarian Split Squats (each leg)

WOD

A.M.R.A.P in 20 minutes of:

100 Double Unders

50 Wall Ball Shots - 20/14lb

40 Calories

30 Dumbbell Snatches - 22.5/15kg

20 GHD Sit ups

10 Muscle ups

STRENGTH

4 sets of:

5 Back Squats @65%

3 Weighted Pull ups

WOD

0:00 - 10:00 mins

4 rounds of:

8 Deadball Cleans - 55/35kg

10 Handstand Push ups

10:00 - 20:00 mins

4 rounds of:

20 Kettlebell Swings - 24/16kg

8 Pull ups

*Each couplet is for time with a 10 minute time cap.

*Once finished the first couplet rest until 10 minutes, start the second coulpet on the 10 minute mark.

WOD

A.M.R.A.P in 7 minutes of:

5 Handstand Push ups

10 Box Jump Overs - 24/20"

3 minutes rest, then

A.M.R.A.P in 7 minutes of:

1 Rope Climb

5 Ring Dips

CORE

3 sets of:

25 Hip Extensions (GHD)

35 Ab mat Sit ups

*Rest as needed.

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Email: Clubrevive@gmail.com
 

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