MONDAY

Weightlifting
Within 20 Minutes:

– Complete 3 Sets of 4 Deadlift @ RPE9

Metcon

EMOM 6
– 5 Strict Pull Ups

Rest 4 minutes

10 Minute AMRAP:

– 7 Pull Ups
– 14 Hang Dumbbell Snatch (alternate) @ 1 x 22.5/15kg DB
– 28 Double Unders

Notes:
Go hard go unbroken!

TUESDAY

Gymnastics
5 Rounds

– 30-40% of Max Effort Kipping Handstand Pushups (set in week 1 of March)
– 10 Barbell Strict Press @ 30-40%
(rest 1 minute between rounds)

Metcon
20 Minute Clock:

Within 10 Minutes:

– Establish a 2RM Back Squat

Rest 5 Minutes…

5 Minute AMRAP:

– 5 Back Squat @ 40% of 2RM
– 200m Run

WEDNESDAY

Core
3 Rounds
– 10 Hanging Leg Raises
– 20s Floor Tuck Sit Hold
(rest 1 minute between rounds)

Metcon
6 Rounds Each for Max Reps:

Within a 60s window:

– 16/12 Calorie Bike

Remaining time…

– Max Distance Handstand Walk (rounds 1,3 and 5) or Alt DB Push Press@15kg/10kg
– Max Effort Ring Dips (rounds 2,4 and 6) or Close Grip Press Up
(rest 2 minutes between rounds)

THURSDAY

Weightlifting
Every 2 Minutes x 6:

– 3 Deadlift @ 65% of 1RM

Metcon
4 Rounds Each for Max Reps:

Within a 2 Minute window:

– 10 Squat Cleans @ 40/30kg
– 15/10 Calorie Row

Remaining time…

– Max Effort Shoulder to Overhead @ 40/30kg

(rest 2 minutes between rounds)

FRIDAY

Gymnastics
5 Rounds
– 3-5 Strict Deficit Handstand Pushups
– 5 DB Press per arm (AHAP)
(rest 1 minute between rounds)

Metcon
For Time (18 Minute cap):

– Run 800m
– 30 Toes To Rings
– Run 600m
– 20 Toes To Rings
– Run 400m
– 10 Toes To Rings

SATURDAY

Team WoD
30 Minute Clock (partner WoD – work split however):

00:00-04:00:
– 40 Front Squat @ 60/40kg *

04:00-08:00:
– 40 Pull Ups ^

08:00-12:00:
– 30 Front Squat @ 80/60kg *

12:00-16:00:
– 40 Pull Ups ^

16:00-20:00:
– 20 Front Squat @ 100/80kg *

20:00-24:00:
– 40 Pull Ups ^

24:00-30:00:
– Establish a Team Total 1RM Squat Clean

*: reps to count your partner needs to be hanging from a pull up bar
^: reps to count your partner needs to have a barbell in a front rack hold

SUNDAY

EMOM
30 Minute EMOM:

1) 50 Double Unders
2) 12 Dumbbell Power Cleans @ 2 x 22.5/15kg
3) 50 Double Unders
4) 12 Dumbbell Squats @ 2 x 22.5/15kg
5) Rest

MONDAY

Weightlifting
Within 20 Minutes:

– Complete 4 Sets of 3 Deadlift @ RPE9

Metcon
Every 7 Minutes x 3:

– Run 600m

– 20 Russian KB Swings@32/24kg

– 20 Alt Goblet Lunge@32/24kg

Remaining time ME Burpees

Score = Burpees 

Notes:
Run should take no longer 4 minutes.

 

TUESDAY

Gymnastics
5 Rounds

– 30-40% of Max Effort Kipping Handstand Pushups (set in week 1 of March)
– 5 Strict Knees To Elbow
(1 minute rest between rounds)

Metcon
5 Rounds each For Max Reps:

Within a 60s window:

– 2 Bar Muscle Ups or 4 Pull Ups
– 15/10 Calorie Bike

Remaining time…

Max Effort Bar Muscle Ups or Pull Ups

(Rest 2 minutes between rounds)

3 Rounds
In Pairs
P1 – 8 Barbell Curl + 8 Close Grip Press Up (has to be unbroken)
p2 – Holds the Barbell at 90 degrees

WEDNESDAY

Core
3 Rounds

– 10 Hollow To Superman Rocks
– 10 V-Ups
1 minute rest between rounds.

Metcon
4 Rounds each for Max Reps:

Within a 90s window:

– 20/15 Calorie Row

Remaining time…

– Max Effort DB Box Step Ups @ 20″ box, with 1 x 22.5/15kg DB

(3 minutes rest between rounds)

Notes:
Bye Legs!!!

 

THURSDAY

Weightlifting
Every 2 Minutes x 6:

– 4 Deadlift @ 60% of 1RM

Metcon
For Time (10 Minute cap):

21-15-9

– Front Squat @ 55/40kg

– Pull Ups

(5 minute rest)

AMRAP 6
In Pairs
2,4,6,8,10,12……
Hang Squat Clean@ 55/40kg
(every break 5 syncronised burpees)

Notes:
Both have to be holding the bar in hang. P1 does 2, P2 does 2, P1 does 4, P2 does 4 and so on.

 

FRIDAY

Gymnastics
5 Rounds

– 30-40% of Max Effort Strict Handstand Pushups (set in week 1 of March)
– 5 Hollow Ball Press
(1 minute rest between rounds)

Metcon
For Time (15 Minute cap):

50-40-30-20-10

– Double Under
– Med Ball Push Press @ 9/7kg

SATURDAY

Team WoD
Teams of 2 – 30 Minute Clock:

00:00-08:00:
– Row 1KM (split however)
Remaining time – You Go I Go Rounds of:
– 10 Dumbbell Hang Power Cleans @ 2x 22.5/15kg

08:00-10:00: rest

10:00-18:00:
– Bike 100 calories (split however)
Remaining time – You Go I Go Rounds of:
– 5 Dumbbell Squats @ 2x 22.5/15kg
– 5 Dumbbell Shoulder to Overhead @ 2x 22.5/15kg

18:00-20:00: rest

20:00-30:00:
– Run 1KM (together)
Remaining time – You Go I Go Rounds of:
– 5 Devils Press @ 2x 22.5/15kg

SUNDAY

Technique
– 10 Minutes of Thruster Technique

EMOM
30 Minute EMOM:

1) 200m Run
2) 12 Push Press @ 40/30kg
3) 200m Run
4) 12 Thruster @ 40/30kg
5) Rest

 

CONDITIONING

MONDAY/TUESDAY

AMRAP 14

20/14 Cal Row
14 Burpee Over Erg
14 Single Arm DB [email protected]/15kg (7 each arm)
28 Double Unders

(Rest 6 minutes)

AMRAP 14

20/14 Cal Bike
14 Sit Ups
14 Hang DB [email protected]/15kg (7 each arm)
28 Double Unders

 

WEDNESDAY/THURSDAY

For Time:
In Pairs
100 Calorie Row

3 Rounds
15 Synchronised DB Push [email protected]/15kg
15 Synchronised Down Ups

100 Calorie Bike

3 Rounds
15 Synchronised DB Front [email protected]/15kg
15 Synchronised Jumping BW Lunges (both legs = 1 rep)

100 Calorie Ski

3 Rounds
15 Synchronised DB Hang Power [email protected]/15kg
15 Synchronised Sit Ups

 

FRIDAY

For Time:

4 Rounds
200m Run
20 Down Ups
200m Run
20 Wall Balls@9/6kg
200m run
20 HR Press Ups
200m Run
20 Over Box Jumps@24/20″

 

WEIGHTLIFTING

Wednesday
Clean
3 x 2 @ 75%
2 x 1 @ 85%
1 heavy single

Power Jerk
Find a heavy Double
2 x 2 @ 90% of above

Saturday
Three position snatch
(Above knee, below knee, floor)
5 x 1+1+1 max complex
3 x 3 snatch from floor @ 80% of above

Floating Snatch High Pull
4 x 3 @ 95%

 

MONDAY

Weightlifting
Within 20 Minutes:

– Complete 5 sets of 2 Deadlift @ RPE 9

Metcon
5 Rounds each for Max Calories:

Within a 60s window:

– 10 Wall Ball @ 9/7kg

Remaining time…

– Max Calorie Bike

(Rest 2 minutes between rounds)

TUESDAY

Gymnastics
10 Minute EMOM:

– Complete 30-40% of Max Effort Kipping Handstand Pushups (set from last week)

Metcon
4 Rounds For Time (12 minute cap):

– 8 Burpee Over The Bar
– 6 Back Squat (From Floor) @ 60/40kg
– 4 Ring Muscle Up

WEDNESDAY

Core
3 Rounds for quality:

– 30s Floor Tuck Sit Hold

– 30s Hollow Hold

Metcon
5 Minute AMRAP:

– 5 Chest 2 Bar Pull Up
– 10 Clean and Jerk @ 40/30kg

– REST 2 MINS –

Repeat x 2 (3 total 5 minute AMRAPs – athletes continue where they left off and achieve one total score for the 15 minutes total work)

THURSDAY

Metcon

AMRAP 13

– 10 Kettlebell Swings @ 24/16kg
– 10 Pistol Squats or Goblet Lunge @ 24/16kg
– 15/12 Calorie Row

FRIDAY

Gymnastics
10 Minute EMOM:

– Complete 30-40% of Max Effort Strict Handstand Pushups (from last week)

Metcon
12 Minute AMRAP:

– 8 Toes To Rings
– 8 Hang Power Snatch @ 40/30kg

SATURDAY

Team WoD
30 Minute AMRAP (teams of 3):

– 80 Calorie Bike
– 80 Thruster @ 40/30kg
– 80 Sumo Deadlift High Pull @ 40/30kg
– 60 Calorie Bike @ 50/35kg
– 60 Sumo Deadlift High Pull @ 50/35kg
– 40 Calorie Bike
– 40 Thruster @ 60/40kg
– 40 Sumo Deadlift High Pull @ 60/40kg

Remaining time – AMRAP:

– Thruster @ 70/50kg

(work split however)

SUNDAY

Technique
– 10 Minutes of Power Clean Technique

EMOM
30 Minute EMOM:

1) 12/10 Calorie Row
2) 8 Power Clean @ 40/30kg
3) 12/10 Calorie Bike
4) 8 Front Squat @ 40/30kg
5) Rest

 

CONDITIONING

MONDAY/TUESDAY

For Time:
In teams of 3
Waterfall Style

30-20-10
Calorie Bike

20-10-30
GTOH@40/25kg

10-30-20
Over Bar Burpees

(Don’t worry about ‘volume’ this isn’t as simple as it looks )

WEDNESDAY/THURSDAY

EMOM 30
1 – 15/12 Calorie Ski
2 – 15 Wallballs@9/6kg
3 – 15 Box Jumps@24/20″
4 – 15 Russian Swings@32/24kg
5 – 15 Sit Ups

FRIDAY

AMRAP 30
In Pairs
10 Calorie Row
10 Over Erg Burpee
10 Alt Hang DB [email protected]/15kg
Score = Time

Coaches Notes:
P1 completes all movements (30 reps) then tags P2 who does the same.

 

WEIGHTLIFTING

Wednesday
Muscle Snatch from floor + Snatch Balance (pause in the catch)
3 x 3 + 3 @ 50-60%

Power Snatch + Snatch
3 x 1+1 @ 75%
3 x 1+1 @ 80%

Floating Snatch High Pull
4 x 4 @ 90%

Saturday
Power Clean + Clean
Work to a heavy 1+ 1
3 x 3 full clean @ 85% of above

Power Jerk
3 x 3 @ 75%

MONDAY

Weightlifting
Within 15 Minutes:

– establish a 1RM Deadlift

Metcon
5 Rounds For Time (12 minute cap):

– 10 Kettlebell Swings @ 32/24kg
– 8 Pull Ups
– 6 Pistols or Alt Goblet Lunge @ 32/24kg (6 each leg)

TUESDAY

Gymnastics
Within 10 Minutes:

– Establish a Max Effort Set of Handstand Pushups (kipping)

Metcon
AMRAP 15

20/15 Calorie Bike
20m Double Dumbbell Front Rack Lunge @ 22.5/15kg x 2
20 Burpees

WEDNESDAY

Core
3 Rounds for quality:

– 20 Abmat Sit Ups
– 20 Hip Extensions

Metcon
For Time (18 Minute cap):

– 30 Box Jump Over @ 20″
– 10m Handstand Walk or 3 Wall Walks
– 20 Box Jump Over @ 24″
– 10m Handstand Walk or 3 Wall Walks
– 10 Box Jump Over@ 30″
– 10m Handstand Walk or 3 Wall Walks
– 20 Box Jump Over @ 24″
– 10m Handstand Walk or 3 Wall Walks
– 30 Box Jump Over @ 20″

THURSDAY

Weightlifting
Every 2 Minutes x 6:

– 8 Deadlift @ 50% of 1RM

Metcon
For Time (18 Minute cap):

– Run 800m
– 30 Toes To Bar
– Run 600m
– 20 Toes To Bar
– Run 400m
– 10 Toes To Bar

FRIDAY

Gymnastics
Within 10 Minutes:

– Establish a Max Effort Set of Strict Handstand Pushups

Metcon
Within a 2 Minute window:

– Row 400/350m

Remaining time…

– Max Rep Front Squat @ 40/30kg

*this WoD is complete at 50 Front Squat or at 5 total rounds.

SATURDAY

Team WoD
Partner WoD (30 Minute Clock):

A) Within 10 Minutes:

Establish a Team Total 1RM for the following complex:

– Deadlift – Power Clean – Shoulder To Overhead

— REST 2 MINUTES —

B) For Time (18 Minute cap):

4 Rounds (You Go I Go):
– 20 Deadlift @ 60/40kg
– 20 Air Squats

— 100 Double Unders (split however) —

4 Rounds (You Go I Go):
– 15 Power Clean @ 60/40kg
– 15 Press Ups

— 100 Double Unders (split however) —

4 Rounds (You Go I Go):
– 10 Shoulder to Overhead @ 60/40kg
– 10 Burpees

— 100 Double Unders (split however) —

SUNDAY

Technique
– 10 Minutes of Overhead Squat Technique

EMOM
30 Minute EMOM:

1) 10/8 Calorie Row
2) 8 Power Snatch @ 40/30kg
3) 10/8 Calorie Bike
4) 8 Overhead Squat @ 40/30kg
5) Rest

 

CONDITIONING

Monday/Tuesday

For Time:

In Pairs
6 Rounds
P1 Row 250/200m
P2 12 Down Ups

100 Wallballs@9/6kg

6 Rounds
P1 20 DB Push Press@15/10kg
P2 40 Double Unders

100 Wallballs@9/6kg

Score = Time
Cap = 36 Minutes

Wednesday

For Time:
21 DB Thrusters@15/10kg Left Arm
21 Goblet Lunge@15/10kg Left Leg
21 DB Thrusters@15/10kg Right Arm
21 Goblet Lunge@15/10kg Right Leg
15 DB Thrusters@15/10kg Left Arm
15 Goblet Lunge@15/10kg Left Leg
15 DB Thrusters@15/10kg Right Arm
15 Goblet Lunge@15/10kg Right Leg
9 DB Thrusters@15/10kg Left Arm
9 Goblet Lunge@15/10kg Left Leg
9 DB Thrusters@15/10kg Right Arm
9 Goblet Lunge@15/10kg Right Leg

3 Rounds
12 V-Ups
24 Slamballs
48 Double Unders
Rest 1 minute after each round

Friday 

AMRAP 30
In pairs YGIG each exercise

15/12 Calorie Row

1 Round DB DT @22.5/15KG

10 Burpees

 

WEIGHTLIFTING

Wednesday
Power clean + Clean
3 x 1+2 @ 75%
3 x 1+1 @ 85%+

Clean High Pulls
3 x 5 @ 100%

Split Jerk
Find a heavy Double
2 x 2 @ 90%

Saturday
Three position snatch
(Above knee, below knee, floor)
5 x 1+1+1 @ 80%

Snatch High Pull
3 x 3 @ 100-105%

MONDAY

Weightlifting
Within 20 Minutes:

– Complete 3 Sets of 4 Front Squat @ RPE9

Metcon
6 Rounds each for Max Reps:

Within a 2 minute window:

– 20/14 Calories Bike

Remaining time…

– Max Rep Medicine Ball Cleans @ 9/6kg

(2 Minutes rest between rounds)

TUESDAY

Gymnastics
3 Rounds for quality:

– 1 Wall Walk

– 10 Plate Walks (5 per side) in Handstand Against Wall

– 1 ‘Around the World’ on a Box

– 1 Handstand Walk Attempt

Metcon
3 Rounds each for Max Reps:

Within a 2 minute window:

– Row 30/21 Calories

Remaining time…

– Max Rep Ring Muscle Ups

(3 minutes rest between rounds)

WEDNESDAY

Core
3 Rounds for quality:

– 10 V-Ups
– 30s Side Plank (Left)
– 30s Side Plank (Right)

Metcon
For Time (20 Minute cap):

– 9 Squat Snatch @ 60/40kg
– 15 Power Snatch @ 50/35kg
– 21 Overhead Squats @ 40/30kg
– 150 Double Unders
– 21 Overhead Squats @ 40/30kg
– 15 Power Snatch @ 50/35kg
– 9 Squat Snatch @ 60/40kg

THURSDAY

Weightlifting
Every 2 Minutes x 6:

– 3 Front Squat @ 65% of 1RM

Metcon
10 Minute AMRAP:

– 10 Double Kettlebell Deadlifts @ 32/24kg
– 50 metre Farmer Carry with Kettlebells

FRIDAY

Gymnastics
For Quality:

5 Sets of:

– 20s Handstand Hold against a wall (20s Rest)

— Rest 2 Minutes —

5 Sets of:

– Max Distance Handstand Walk

Metcon
6 Rounds For Time (16 Minute cap):

– 10 Back Squat (from floor) @ 70/50kg
– 10 Burpee

SATURDAY

Team WoD
Partner WoD – 30 Minute Clock:

– Run 1 Mile (together)

* then achieve the following split however *

– 120m Overhead Dumbbell Walking Lunge @ 1 x 22.5/15kg
– 60 Calorie Assault Bike

* in whatever time is left – AMRAP (you go, I go rounds)*:

– 6 Dumbbell Snatch (left arm) @ 1 x 22.5/15kg
– 3 Bar Muscle Up
– 6 Dumbbell Snatch (right arm) @ 1 x 22.5/15kg

1 Score: rounds and reps on AMRAP

SUNDAY

Technique
– 10 Minutes of Ring Muscle Up Technique

EMOM
30 Minute EMOM:

1) 3 Ring Muscle Ups
2) 6 Toes 2 Rings
3) 1 Rope Climb (15ft)

 

CONDITIONING

Monday/Tuesday

5 Rounds
In a 3 minute window complete:
12 DB Push [email protected]/15kg
12 Burpees Over DB

Rest 5 minutes

5 Rounds
In a 3 minute window complete:
25 Wallballs@9/6kg
15 HR Press Ups

 

Wednesday/Thursday

AMRAP 12
2,4,6,8,10…..
Wallballs@9/6kg
Burpee Box Jump Overs 20/24”

Rest 6 minutes 

AMRAP 12
Row for Calories
EMOM – Starting with and every minute after 8 burpees over erg

 

Friday

EMOM 40
1- 18/12 Cal Row
2 – 18/12 Cal Bike
3 – 18/12 Cal Ski
4 – 200m run
5 – 1 min Rest

 

WEIGHTLIFTING

Wednesday
Hang Muscle Snatch from floor + Snatch Balance (pause in the catch)
3 x 3 + 3 @ 50-60%

Hang Snatch (Below Knee) + Snatch(from floor)
3 x 2+1 @ 70%
3 x 1+1 @ 75-80%

Snatch High Pull
3 x 3 @ 100-105%

 

Saturday
Power Clean + Clean
3 x 1+1 @ 75%
3 x 1+1 @ 80-85%

Power Jerk + Split Jerk
Work up to a heavy 1+1
3 sets @ 85% of weight made

MONDAY

Weightlifting
Within 20 Minutes:

– Complete 4 sets of 3 Front Squat @ RPE9

Metcon
11 Minute AMRAP:

– 15 Deadlift @ 60/40kg
– 15 Hand Release Press Ups

TUESDAY

Gymnastics
3 Rounds for quality:

– 2 Wall Walks

– 1 ‘Around the World’ on a Box

– 1 Handstand Walk Attempt
(spotting instruction from 1:00 onwards)

Metcon
5 Rounds each for Max Reps:

Within a 2 minute window:

– Run 200m

Remaining time…

– Max Rep Pull Ups

(3 minutes rest between rounds)

WEDNESDAY

Core
3 Rounds for quality:

– 10 Hollow Rocks
– 10 Hanging Knee Raises

Metcon
12 Minute AMRAP:

– 3 Strict Handstand Pushups
– 6 Box Jump Overs @ 30/24″
– 9 Kipping Handstand Pushups
– 12 Kettlebell Swings @ 24/16kg

THURSDAY

Weightlifting

Every 2 Minutes x 6:

– 4 Front Squat @ 60% of 1RM

Metcon
For Time (12 Minute cap):

21-15-9

– Hang Power Clean @ 55/40kg
– Toes 2 Bar

FRIDAY

Gymnastics
For Quality:

5 Sets of:

– 20s Handstand Hold against a wall (20s Rest)

— Rest 2 Minutes —

5 Sets of:

– Max Distance Handstand Walk

Metcon
5 Rounds each for Max Reps:

Within a 2 minute window:

– 25/20 Bike Calories

Remaining time…

– Max Rep Double Unders

(160s rest between rounds)

SATURDAY

Team WoD
30 Minute Clock – Team of 4 WoD; working in two sub-teams of 2:

‘Randy Karen’

Team A:
– Row 2km

Team B:

‘Randy’

– 75 Power Snatch @ 35/25kg

– Immediately into –

‘Karen’

– 150 Wall Balls @ 9/6kg

(work split however)

Teams rotate when both finished with their respective workloads and complete what the other team has just done

** In Remaining Time: **

– Establish a Team Total 1RM Power Snatch

SUNDAY

EMOM
30 Minute EMOM:

1) 4 Ring Muscle Ups
2) 6 Handstand Pushups
3) 8 Pull Ups
4) 10 Pistol Squats
5) Rest

 

CONDITIONING

Monday/Tuesday

For Overall Time:

250m Row
15 KB Swings@32/24kg
25 Burpees
15 KB Swings@32/24kg
250m Row

Rest 6 minutes

Repeat!

This should be absolute balls to the wall. No pacing!

Wednesday/Thursday

AMRAP 6
20 Calorie Bike Erg
30 Air Squats
20 Calorie Bike Erg
30 Wallballs@9/6kg

Rest 4 minutes

AMRAP 6
20 Calorie Ski Erg
30 Sit Ups
20 Calorie Ski Erg
30 HR Press Ups

Rest 4 minutes

AMRAP 6
200m Run
30 Alt FR Lunge@15/10kg
200m Run
30 DB STOH@15/10kg

Friday

For Time:
In Pairs
21-18-15-12-9-12-15-18-21
DB [email protected]/15kg

After each set of Thrusters:
12 Over Box Burpee@24/20″

 

WEIGHTLIFTING

Wednesday

Clean + Front Squat
5 x 2+1 @ 80%

Clean High Pulls
5 x 5 @ 90%

Front squat + Split Jerk
5 x 2+1 @ 75-80%

 

Saturday

Hang Snatch (Above Knee)
5 x 3 @ 70%

Snatch High Pull
4 x 4 @ 90%

MONDAY

TUESDAY

Gymnastics
5 Rounds for quality:

– 3 Wall Walks
– 10 Plate Walks (5 per side) in Handstand Against Wall

Metcon
8 Minute AMRAP:

– 3 Ring Muscle Ups
– 3 Power Clean @ 80/60kg

WEDNESDAY

Core
3 Rounds for quality:

– 1 Minute Plank Hold
– 1 Minute Hollow Hold

Metcon
Within a 10 Minute window:

– Establish a 1RM STOH

Rest 2 Minutes

6 Minute AMRAP:

– 5 STOH (@ 70% of above)
– 25 Air Squats

THURSDAY

Weightlifting
Every 2 Minutes x 6:

– 6 Front Squat @ 55% of 1RM

Metcon
3 Rounds for time (20 Minute cap):

– 800m Run
– 50 Double Unders
– 10 Chest 2 Bar Pull Ups

FRIDAY

Gymnastics
For Quality:

5 Sets of:

– 15s Handstand Hold against a wall (20s Rest)

— Rest 2 Minutes —

5 Sets of:

– Max Time in a Freestanding Handstand Hold (with band support)

Metcon 
3 Rounds each for Max Reps:

Within 2 Minutes:

– 30/25 Calorie Row

Remaining time…

– Max rep Burpee Box Jump Over @ 24/20″ (hands allowed)

(4 minutes rest between rounds)

SATURDAY

Team WoD
Team of 3 WoD – 30 Minute AMRAP:

‘Dumb-ass’

Team member 1 – completing a round of:

– 5 Dumbbell Thrusters @ 22.5/15kg x 2
– 20m Farmers Carry with Dumbbells
– 5 Dumbbell Thrusters*

Team member 2 – completing Assault Bike Calories

Team member 3 – resting

*Dumbbells cannot touch the floor at any time – if they do, 400m run together

2 Scores: Rounds and Repetitions / Calories

SUNDAY

EMOM
30 Minute EMOM:

1) 3 Bar Muscle Ups
2) 5 Chest 2 Bar Pull Ups
3) 7 Pull Ups
4) 9 Toes 2 Bar
5) Rest

 

CONDITIONING

Monday/Tuesday

AMRAP 30
50-40-30-20-10
Wallballs@9/6kg
HR Press Ups
Renagade [email protected]/15kg
Sit Ups

 

Wednesday/Thursday

AMRAP 30

In Pairs

5 Rounds

Player 1
12 Single Arm Devils Press Right [email protected]/15kg
12 Box Jump Over@24/20″

Player 2
12 Single Arm Devils Press Right [email protected]/15kg
12 Box Jump Over@24/20″

Player 1
12 Single Arm Devils Press Left [email protected]/15kg
12 Box Jump Over@24/20″

Player 2
12 Single Arm Devils Press Left [email protected]/15kg
12 Box Jump Over@24/20″

In the remaining time ME Row for calorie

 

Friday

EMOM 30
1 – 15/12 Calorie Bike
2 – 15 DB Thrusters@15/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang Clean@15/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee

 

WEIGHTLIFTING

Wednesday

Hang Muscle Snatch below knee + Snatch Balance (pause in the catch) 3 x 3 + 3 @ 50%

Hang Snatch (Below Knee) 3 x 2 @ 75% 3 x 2 @ 77.5%

Snatch High Pull 5 x 5 @ 95%

Saturday

Clean (3 sec pause at the knee) 3 x 3 @ 70% 3 x 2 @ 75%

Split Jerk (pause in the dip) 5 x 2 @ 70-75%

MONDAY

Weightlifting

Within 15 Minutes:
– establish a 1RM Front Squat

Metcon

4 Rounds each for Max Calories:

Within a 90s window:

– Run 200m

Remaining time…

– Max Calorie Bike

(4 Minute 30s Rest between rounds)

TUESDAY

Gymnastics

5 Rounds for quality:
– 3 Wall Walks
– 10 Shoulder Taps (5 per side) in Handstand Against Wall

Metcon
8 Minute AMRAP:

– 10 Pistol Squats
– 10 C2B Pull Ups
– 10 Ring Dips

WEDNESDAY

Core
3 Rounds for quality:

– 10 GHD Sit Ups
– 1 Minute Superman Hold

Metcon
Within a 90s window:

– Row 250/200m

Remaining time…

– Max rep OHS @ 40/30kg

Rest 3 Minutes between rounds

*this WoD is complete at 60 total OHS or if not achieved at 6 total rounds

THURSDAY

Weightlifting
Every 2 Minutes x 6:

– 8 Front Squat @ 50% of 1RM

Metcon
3 Minute AMRAP:

– 5 Burpees
-10m HSW

— Rest 3 Minutes —

4 Minute AMRAP:

– 10 Burpees
– 5m HSW

— Rest 4 Minutes —

5 Minute AMRAP:

– 15 Burpees
– 15m HSW

FRIDAY

Gymnastics
For Quality:

5 Sets of:

– 10s Handstand Hold against a wall (20s Rest)

— Rest 2 Minutes —

5 Sets of:

– Max Time in a Freestanding Handstand Hold

Metcon
8 Rounds for Time (14 Minute Cap):

– 5 Deadlift @ 110/80kg
– 30m Unweighted Walking Lunge

SATURDAY

Team WoD
Partner WoD (30 Minute Clock):

“Rowing Cindy”

– 800m Run Buy In

— REMAINING TIME —

AMRAP ‘CINDY’*:

– 5 Pull Ups
– 10 Press Ups
– 15 Air Squats

* 1 partner completes 2 rounds of Cindy / 1 partner rows for distance – partners swap every 2 rounds of Cindy

SUNDAY

EMOM
30 Minute EMOM:

1) 6 Pull Ups
2) 6 Toes 2 Bar
3) 6 Ring Dips
4) 1 Rope Climb to 15ft
5) Rest

CONDITIONING 

Monday/Tuesday

AMRAP 8
50 Wallballs@9/6kg
25 HR Press Ups
50 Double Unders
25 HR Press Ups

Rest 5 Minutes

AMRAP 8
50/35 Cal Bike
25 DB [email protected]/15kg
50 Alt Jumping Lunge
25 DB [email protected]/15kg

Rest 5 Minutes

AMRAP 8
500m Run
25 Sit Ups
50/35 Cal Ski
25 Sit Ups

Wednesday/Thursday

EMOM 30
1 – 15/12 Calorie Ski
2 – 20 Alt DB Snatch@15/10kg
3 – 15/12 Calorie Bike
4 – 20 DB Thruster@15/10kg
5 – Rest

Friday

AMRAP 30
In Pairs
2000m Row
100 Burpees Over Erg
100 Wallballs@9/6kg
1000m Row
50 Burpees Over Erg
50 Wallballs@9/6kg
500m Row
25 Burpees Over Erg
25 Wallballs@9/6kg

WEIGHTLIFTING

Week 2

Wednesday
Clean
5 x 3 @ 70%

Clean High Pulls
4 x 5 @ 80-85%

Split Jerk (pause in the dip, pause in the catch)
4 x 2 @ 65-70%

Saturday
Hang Snatch (Above Knee)
5 x 3 @ 70%

Snatch High Pull
4 x 4 @ 90%

MONDAY

Weightlifting
Within 20 Minutes:

– Complete 3 Sets of 4 Back Squat @ RPE9

Metcon
For Time (12 Minute cap):

30-20-10

– Dumbbell Hang Snatch (Alternate) @22.5/15kg

15-10-5

– Bar Muscle Up

 

TUESDAY

Gymnastics
3 Rounds of the following:

– 5 Resistance Band Rear Fly (horizontal rear fly)
– 30 Plank Shoulder Taps (15 per side)
– 5 Barbell Press @ approx. 40% of Bodyweight

—– INTO —–

10 Sets of 25s Handstand Hold (against wall) with 20s rest

Metcon
5 Rounds for time (14 Minute cap):

– 200m Run
– 10 Box Jump Overs @ 30/24″

WEDNESDAY

Core
3 Rounds for quality:

– 10 Superman Pulses
– 10 V-Ups
– 20s Side Plank Hold (left)
– 20s Side Plank Hold (right)

Metcon
5 Minute AMRAP:

– 15/12 Calorie Row
– 10 Dumbbell Push Press @ 2 x 22.5/15kg
– 30 Double Unders

— Rest 5 Minutes —

Then Repeat.

THURSDAY 

Weightlifting
Every 2 Minutes x 6:

– 3 Back Squat @ 65% of 1RM

Metcon
For Time (20 Minute cap):

– 30 Burpees to Target approx. 6″ from reach
– 300m Farmers Carry with 2 x 24/16kg KB
– 20 Burpees to Target
– 200m Farmers Carry
– 10 Burpees to Target
– 100m Farmers Carry

FRIDAY

Gymnastics
4 Rounds for quality:

– 20 Shifts from Right to Left in a Handstand Hold
– 5 Dumbbell Strict Press per arm
– 10 Resistance Band Upright Row

Metcon
For Time (15 Minute cap):

– 35 Calorie Assault Bike Buy In

— INTO —

2 Rounds of the following:

– 50 Medicine Ball Cleans @ 9/7kg
– 25 Toes 2 Bar

— INTO —

– 35 Calorie Assault Bike Cash Out

SATURDAY

Team WoD
Partner WoD (30 Minute Clock):

00:00-10:00:
– 10 Minutes to Establish a Team Total 1RM Hang Power Clean and Push Jerk

— Rest 5 Minutes —

15:00-30:00:
“Double DT”
10 Rounds for Time (15 Minute cap):

– 12 Deadlift
– 9 Hang Power Cleans
– 6 Push Jerks

Barbells @ 70/50kg

SUNDAY

EMOM
30 Minute EMOM:

1) 100m Run
2) 12/10 Calorie Row
3) 12/10 Calorie Bike

Then Repeat.

 

CONDITIONING 

Monday/Tuesday

AMRAP 8
30 – 20 -10
Bike Calories
Wallballs
Double Unders

Rest 6 Minutes

AMRAP 8
30 – 20 -10
Row Calorie
Burpees Over Erg
Double Unders

Rest 6 Minutes

AMRAP 8
30 – 20 -10
DB STOH@15/10kg
HR Press Ups
Double Unders

Wednesday/Thursday

For Time:
800m Run
50 DB [email protected]/15kg
50 Burpees
50 FR DB [email protected]/15kg
800m Run
Score = Time

4 Rounds
8 Strict T2B
10 V-Ups
12 Sit Ups

Friday

AMRAP 30
In Pairs
10 Over Erg Burpee
10 Calorie Row
10 Wallballs@9/6kg
Score = Time

Coaches Notes:
P1 completes all movements (30 reps) then tags P2 who does the same.

WEIGHTLIFTING

Week 1

Wednesday

Hang Muscle Snatch + Snatch Balance (pause in the catch) 3 x 3 + 3 @ 50%

Hang Snatch (Above Knee) (pause in the catch) 3 x 5 @ 60%

Snatch High Pull 3 x 5 @ 80-90%

Saturday

Clean (3 sec pause at the knee) 5 x 3 @ 65%

Split Jerk (pause in the dip, pause in the catch) 3 x 3 @ 60%

 

MONDAY

Weightlifting

Within 20 Minutes:

– Complete 4 Sets of 3 Back Squat @ RPE9

Metcon

7 Rounds for Time (14 Minute cap):

– 7 Wall Balls @ 9/7kg
– 7 Chest 2 Bar Pull Ups
– 7 Burpees

 

TUESDAY

Gymnastics

4 Rounds for quality:

– 5 Resistance Band Lateral Raise to Right and 5 to Left

– 5 Resistance Band Front Raise

– 5 Deficit Hand Release Press Ups

—– INTO —–

10 Sets of 20s Handstand Hold (against wall) with 20s rest

Metcon

For Time (10 Minute cap):

– 20 Dumbbell Snatch (Right Arm)
– 20 DB Push Press (Left Arm)
– 50 DB Box Step Ups @ 20″
– 20 DB Push Press (Right Arm)
– 20 DB Snatch (Left Arm)

DB @ 22.5/15kg

 

WEDNESDAY

Core

– Tabata Hollow Rocks

Metcon

5 Rounds for Time (20 Minute cap):

– 600m Run
– 10 Deadlift @ 80/60kg

 

THURSDAY

Weightlifting

Every 2 Minutes x 6:

4 Back Squat @ 60% of 1RM

Metcon

10 Minute AMRAP:

– 10 Toes 2 Rings
– 40 Double Unders
– 5 Ring Muscle Ups
– 40 Single Unders

 

FRIDAY

Gymnastics

5 Rounds for quality:

– 10 Barbell Press
– 16 Shifts from Right to Left in a Handstand Hold
– 15s Frogstand Hold

Metcon
For Time (14 Minute cap):- 1km Bike Erg/0.6km Assault Bike
– 1km Row
– 1km Bike Erg/0.6km Assault Bike
– 1km Row

 

SATURDAY

Team WoD
Partner WoD (28 Minute Clock):

A) 8 Minute AMRAP:

– 4 Power Snatch @ 40/30kg
– 8 Press Ups
– 12 Box Jump Over @ 20″

— Rest 2 Minutes —

B) 8 Minute AMRAP:

– 2 Power Snatch @ 55/40kg
– 4 Handstand Push Ups
– 6 Box Jump Over @ 24″

— Rest 2 Minutes —

C) 8 Minute AMRAP:

– 1 Power Snatch @70/50kg
– 2 Deficit Handstand Push Ups
– 4 Box Jump Over @ 30″

 

SUNDAY

 

CONDITIONING

Monday/Tuesday

BUY IN: 800m Run
50 Double Unders
21 DB [email protected]/15kg
21 Down Ups
50 Double Unders
15 DB [email protected]/15kg
15 Down Ups
50 Double Unders
9 DB [email protected]/15kg
9 Down Ups
50 Double Unders
BUY OUT: 800m Run

Wednesday/Thursday

AMRAP 34
In Pairs
50-40-30-20-10
Med Ball Clean@9/6kg
Over Box Jumps@24/20″
Alt DB Hang [email protected]/15kg
Wallballs@9/6kg
Synchronised Sit Ups

Friday

EMOM 36
1 – 20/14 Calorie Ski
2 – 15 [email protected]/15kg
3 – Rest

4 – 20/14 Calorie Row
5 – 14 Alt Single Arm Devils [email protected]/15kg
6 – Rest

7 – 20/14 Calorie Bike
8 – 12 DB Front [email protected]/15kg
9 – Rest