WK2

Programmed by: Hannah Osborne

Monday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning

AMRAP 8
2,4,6,8,10…….
Alt Pistols
T2B
Score = Reps

 Rest 4 Minutes

AMRAP 8
2,4,6,8,10…….
Wallballs@9/6kg
Burpees
Score = Reps

Tuesday

A. Strength

E3MOM 5×3 Deadlift@75%

B. Conditioning

EMOM 16
1 – 10 Strict Pull Ups
2 – 20 Press Ups
3 – 60seconds Max Sit Ups
4 – Rest

Coaches Notes:
Scale reps to maintain a constant through the EMOM.

Wednesday

Conditioning

For Time:
In Pairs
‘PSYCHO WOD’ @50/35kg
100 Calorie Row
100 Deadlifts
80 Calorie Row
80 Hang Power Clean
60 Calorie Row
60 Front Squat
40 Calorie Row
40 STOH
20 Calorie Row
20 Clusters
Score = Time
Time Cap = 40 Minutes

Thursday

A. Strength

Strict Press

8 minutes to work up to a heavy set of 5 followed by:
E3MOM 3×5 Strict Press@85% of weight reached above.

B. Conditioning

For Time:
200m Run
20 Synchro Down Ups
20 Synchro DB Goblet Squats@30/22.5kg
200m Run
20 Synchro DB Goblet Squats@30/22.5kg
20 Synchro Down Ups
200m Run
Score = Time
Time Cap = 10 Minutes

Friday

A. Strength

E3MOM 6×4 Back Squat@80%

B. Conditioning

AMRAP 10
15/10 Calorie Bike
10 HSPUs
10 DB [email protected]/15kg
Score = Reps

 Rest 3 Minutes

AMRAP 10
10 Burpees
20 KB Goblet Squats@32/24kg
30 Double Unders
Score = Reps

Saturday

Sunday

A. Strength

Test Max Strict HSPUs or Box Presses

EMOM 10

25% Max Strict HSPUs + 30 Double Unders

B. Conditioning

AMRAP 5
1000/750m Row
Remaining time max effort KB Swings@24/16kg

Rest 2 Minutes

AMRAP 5

50/35 Calorie Bike/Ski
Remaining time max effort Pull Ups

 Rest 2 Minutes

 AMRAP 5

800m Run
Remaining time max effort Burpees

Conditioning

MONDAY/TUESDAY

AMRAP 30
In Pairs
2000m Row
100 Over Erg Burpees
1000m Row
50 Over Erg Burpees
Score = Reps

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
100-80-60-40-20
Wallballs@9/6kg
HR Press Ups
400m Run after each set of Press Ups, finish with a run.
Score = Reps

FRIDAY

EMOM 30
1 – 20/17 Calorie Bike
2 – 20/17 Calorie Row
3 – 20/17 Calorie Ski
4 – Rest