Thursday 1.6.17
CrossFit
Reverse Lunges
4 sets of 8 reps per leg (16 total reps)
Rest 2:30 between sets
5 rounds AMRAP 3 24/20 cal row 10 toes to bar 2 wall walks Max double unders in remaining time Rest 1:30 between rounds
------------------------ Conditioning
Every 5 minutes for 6 total sets (30 minutes)
1. 35 double unders
2. 15 kettlebell swings @ 24/16kg 3. 12/10 cal AB
4. 10 shoulder to overhead @ 42.5/30kg
5. 8 burpee box jumps @ 24/20" Rest as needed Rowing intervals
Wednesday 31.5.17
Every 90 seconds for 7 total sets:
2 Push Press + 1 Split Jerk
From the rack. Build to as heavy as possible. AMRAP 20
8 pull ups
12 box jumps @ 24/20"
Max effort shoulder to overhead @ 52.5/35kg
200m run
*Score is total shoulder to overhead - any pause longer than 5 seconds and you move on to the run
Tuesday 30.5.17
CrossFit
Deadlift
Build to a 3 rep max in 12-15 minutes
Rest as needed
5 rounds for time
9 hang power cleans @ 52.5/35kg
15 push ups
21 air squats
200m run Optional accessory work
300m farmers walk ------------------------ Conditioning
EMOM 5
5 power snatch @ 35/25kg
6 push ups
10 air squats
Rest 1 minute and repeat
AMRAP 25
10 box jumps @ 24/20"
20 air squats
30 double unders
200m run
Monday 29.5.17
Back Squat
Build to a 3 rep max in 12-15 minutes
Rest as needed
Partner WOD
In teams of 2, I-Go-You-Go style AMRAP 20 20 double unders 8 dumbbell thrusters @ 22.5/15kg 12/9 calorie row One person completes one full round whilst partner rests – then switch. Score is total rounds and reps between your pair.
Saturday 27.5.17
In teams of 2 Split the work however you like. One person works while one person rests. AMRAP 28
60 cal row
60 kettlebell swings @ 24/16kg
50 cal row
50 box jump-overs @ 24/20"
40 cal row
40 wall balls @ 9/6kg
30 cal row
30 burpees
20 cal row
20 pull ups 10 cal row 100 double unders each
Friday 26.5.17
CrossFit
3 sets
A1. AMRAP strict press @ moderate load - aim for 6-10 reps
Rest 30 seconds
A2. AMRAP dumbbell bench press @ moderate load - aim for 6-10 reps
Rest 30 seconds
A3. AMRAP ring dips
Rest 2 minutes 4 rounds for time
300m run
20 deadlifts @ 70/47.5kg 10 box jumps @ 24/20" ------------------------ Olympic Lifting Clean In 12 minutes, establish a heavy set of the complex, resting as needed:
1 power clean + 3 front squats Push jerk
Build to a heavy set
Thursday 25.5.17
CrossFit Front Squat
Build to a 5RM in 12-15 minutes Every 8 minutes for 24 minutes (3 total sets) complete the following for times:
800m row
20 burpees over the rower
20 push press @ 42.5/30kg ------------------------ Conditioning EMOM 10 4 burpee box jump-overs + 8 kettlebell swings @ 24/16kg *complete both movements in the same minute. If too hard: reduce the reps. If too easy: add reps! 5 sets
AMRAP 3
3 thrusters @ 35/25kg
6 push ups
9 air squats Rest 1:30 betwee
Wednesday 24.5.17
Snatch complex
Complete a set of the following every 90 seconds for 6 total sets:
1 hang power snatch + 1 hang squat snatch Snatch Pull
5 sets of 3 reps
Build weight as you go, rest 90 seconds between sets 5 rounds for time
10 hang power clean 52.5/35kg
15 wall balls @ 9/6kg
20 double unders
Tuesday 23.5.17
CrossFit
3 sets
A1. Bench Press
15-20 reps
Rest 1 min
A2. AMRAP Push ups
Rest 1 min
A3. AMRAP Feet Elevated Ring Rows
Rest 1 min AMRAP 12
100m shuttle run
10 kettlebell swings @ 32/24kg
12 box jump-overs @ 24/20"
6 handstand push ups ------------------------ Conditioning Every 2 minutes for 10 minutes (5 total sets) 250/200m row 10 Box Jump-overs @ 24/20" Or 12/10 cal AB 10 Box Jump-overs @ 24/20" Rest as needed In teams of 2, I-Go-You-Go AMRAP 20 21 wall ba
Monday 22.5.17
Back Squat
Build to a 5RM in 12-15 minutes 10 rounds for time
7 thrusters @ 35/25kg
7 pull ups
7 burpees Optional Cash-out
Double under skill work:
EMOM 6
20-40 double unders