Training Plan 21st to 26th May 2018

Training Plan 21st to 26th May 2018

May 20

Monday 21st

Strength Work

Part 1: (Conventional lifts)
A1) Deadlift
3 reps x 3 set @ 70% 1rm

A2) Close Grip Bench Press
3 reps x 3 set @ 70% 1rm

Part 2: (Unconventional lifts)
B1) Good Morning Reverse Lunge Complex
6 reps x 3 sets @ 30% 1rm DL

B2) Ring Push Ups
8 reps x 3 sets

 

MetCon

15 minute For Flow (Slow Grinder Pace)

4 Turkish Get Up
6 Deadball Clean to Goblet Squat
50m Deadball Carry

 

Accessory Work

Core Conditioning

3 sets of
12 Bumper Overhead Sit Up
12 Bumper Russian Twist
30 sec rest after each set

 

Tuesday 22nd

Gymnastic Strength

18 minute EMOM

1st min = Strict Pull Ups (5 to 7reps)
2nd min = Single leg Squats (8 alternate)
3rd min = Strict HSPU or Push ups (5 to 7reps)

 

Aerobic Endurance

18 minute EMOM

1st min = 100m Run
2nd min = Assault Bike (10/8 cal)
3rd min = Row (10/12 cal)

 

 

Wednesday 23rd

Speed & Power

Clean & Jerk

1 rep every 30 seconds
@ 65% 1 rm

x 5 minutes

 

MetCon

10 minute (consistent pace)

8 Hang Power Clean
6 Burpee
4 Box Jump Over (no landing on top)

Barbell set @ 40% 1rm C%J

 

Accessory Work

Core Conditioning

4 sets of
30 sec Russian Medball twist
30 sec rest

 

 

Thursday 24th

 

Strength Work

Part 1:
A1) Back Squat
3 reps x 3 set @ 70% 1rm

A2) Shoulder Press
3 reps x 3 set @ 70% 1rm

Part 2:

B1) Seated Box Jump
6 reps x 3 set

B2) Wall walk (5 sec pause at top)
2 reps x 3 set

 

MetCon

15 minute of…

8 KB Power Rows L/A
8 KB Power Rows R/A
8 KB Hang Clean Press L/A
8 KB Hang Clean Press R/A
30 Double undes / 60 sinlge skips

 

Accessory Work

Core Conditioning
3 sets of
30 sec Slow Deadbugs
10 sec REST
30 sec Alt side Super Man
10 sec REST

 

 

Friday 25th

Speed & Stability

Snatch

5 sets of… (every 90 seconds)

1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

All sets at 75% 1rm
Spend 6 minutes building up to 75%

 

MetCon

12 minutes of…

200 metre Run
6 Wall balls
15 metre Pike Crawl
1 Muscle Up or 2 Jump Muscle up or 5 Jump Pull up

 

Accessory Work

Core Conditioning
3 Sets of Med Ball Work
30 sec Lunge Slam Left side
30 sec Lunge Slam Ride side
30 sec Russian Twist

 

 

Saturday Slammer

“Incredible Hulk meets ANNIE”

30 minute AMRAP

5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat
25 Double Unders / 50 Single Skips
10 Sit ups

 

Training Plan 14th to 19th May 2018

Training Plan 14th to 19th May 2018

May 13

Monday 14th

Speed & Stability

Snatch

4 sets of… (every 90 seconds)

2 Power Snatch
2 Hang Squat Snatch

All sets at 75% 1rm
Spend 6 minutes building up to 75%

 

MetCon

20 minute AMRAP

200m Run
12 Wallballs
9 Hang Power Snatch @ 50%1rm

 

Accessory Work

Core Conditioning

3 Sets of Med Ball Work
30 sec Lunge Slam Left side
30 sec Lunge Slam Ride side
30 sec Russian Twist

 

 

Tuesday 15th

Strength Work

Part 1:
A1) Deadlift
5 reps x 3 set @ 60% 1rm

A2) Close Grip Bench Press
5 reps x 3 set @ 60% 1rm

Part 2:
B1) Good Mornings
8 reps x 3 sets @ 30% 1rm DL

B2) Ring Push Ups
8 reps x 3 sets

 

MetCon

12 minute AMRAP (Slow Grinder Pace)

6 Deadball Ground to shoulder
6 Deadball Squats
100m Deadball Carry

 

Accessory Work

Core Conditioning

3 sets of
20 Russian KB Swing
12 Bumper Overhead Sit Up

 

 

Wednesday 16th

Gymnastic Strength

15 minute EMOM

1st min = Strict Pull Ups (5 to 7reps)
2nd min = Single leg Squats (8 alternate)
3rd min = Strict HSPU or Push ups (5 to 7reps)

 

Aerobic Endurance

15 minute EMOM

1st min = 100m Run
2nd min = Assault Bike (10/8 cal)
3rd min = Row (10/12 cal)

 

 

 

Thursday 17th

Speed & Power

Clean & Jerk

5 sets
1 round every 80 seconds

Power Clean & Split Jerk
(3 singles @ 85% C&J)

 

MetCon

10 minute AMRAP

50 Double unders / 100 single skips
12 Clean & Jerk
12 Burpee

Barbell set @ 40% 1rm C%J

 

Accessory Work

Core Conditioning

4 sets of
30 sec Russian Medball twist
30 sec rest

 

 

Friday 18th

Strength Work

Part 1:
A1) Back Squat
5 reps x 3 set @ 60% 1rm

A2) Shoulder Press
5 reps x 3 set @ 60% 1rm

Part 2:

B1) DB Front Squat
12 reps x 3 set

B2) DB Push Press
5 reps x 3 set @ 60% 1rm

 

MetCon

15 minute AMRAP

5 KB Hang Clean Press L/A
5 KB Hang Clean Press R/A
10 KB Goblet Squats
10 Box Jumps SD

 

Accessory Work

Core Conditioning

3 sets of
30 sec Slow Deadbugs
10 sec REST
30 sec Alt side Super Man
10 sec REST

 

 

Saturday 19th

Saturday Slammer

40 minute AMRAP

IN WAVES OF 6 ATHLETES

500m Row
400m Run
200m Farmer Carry

 

Training Plan 7th to 12th May 2018

Training Plan 7th to 12th May 2018

May 06

Monday 7th

Strength Work

Part 1:
A1) Back Squat
5 reps x 3 set @ 50% 1rm

A2) Shoulder Press
5 reps x 3 set @ 50% 1rm

Part 2:

B1) Back Squat
5 reps x 3 set @ 60% 1rm

B2) Shoulder Press
5 reps x 3 set @ 60% 1rm

 

MetCon

10 minute AMRAP

  • 5 KB Hang Clean Press L/A
  • 5 KB Hang Clean Press R/A
  • 10 KB Goblet Squats
  • 25 Double Unders / 50 singles

 

Accessory Work

Core Conditioning
3 sets of
30 sec Slow Deadbugs
10 sec REST
30 sec Alt side Super Man
10 sec REST

Tuesday 8th

Speed & Stability

Snatch

4 sets of… (every 90 seconds)

  • 2 Power Snatch
  • 2 Hang Squat Snatch

All sets at 75% 1rm
Spend 6 minutes building up to 75%

 

MetCon

12 minute AMRAP LADDER (85% EFFORT)
REPS: 2-4-6-8-10-12-14

  • T2B / Knee Raises
  • Power Snatch @ 50% 1rm
  • 200m Run

 

Accessory Work

  • Core Condidtioning
    3 Sets of Med Ball Work
    30 sec Lunge Slam Left side
    30 sec Lunge Slam Ride side
    30 sec Russian Twist

 

WOD Scores 08.05.2018

 

Wednesday 9th

Strength Work

Part 1:
A1) Deadlift
5 reps x 3 set @ 50% 1rm

A2) Close Grip Bench Press
5 reps x 3 set @ 50% 1rm

Part 2:
B1) Deadlift
5 reps x 3 set @ 60% 1rm

B2) Close Grip Bench Press
5 reps x 3 set @ 60% 1rm

 

MetCon

12 minute AMRAP (Slow Grinder Pace)

  • 2 Turkish Get Up (1 each side)
  • 4 Deadball Ground to shoulder
  • 1 Wall walk

 

Accessory Work

3 sets of
DB Single Leg Deadlift (8 a side)
DB Overhead Sit Up (12 reps)

 

 

Thursday 10th

Gymnastic Strength

12 minute EMOM

  • 1st min = Strict Pull Ups (5 to 7 reps)
  • 2nd min = Single leg Squats (8 alternate)
  • 3rd min = Strict HSPU or Push ups (5 to 7 reps)

 

Aerobic Endurance

12 minute EMOM

  • 1st min = 100m Run
  • 2nd min = Assault Bike (10/8 cal)
  • 3rd min = Row (12/10 cal)

 

Friday 11th

Speed & Power

Clean & Jerk

5 sets
1 round every 80 seconds

  •  Clean  Jerk
    (3 singles @ 82.5% C&J)

 

MetCon

12 minute AMRAP

  • 7 Power Clean
  • 7 Push Press
  • 7 Front Sqaut
  • 14 BurpeeBarbell set @ 50% 1rm C%J

 

Accessory Work

Core

4 sets of
30 sec Russian Medball twist
30 sec rest

 

 

Saturday 12th

Saturday Slammer 

 

MetCon
40 minute AMRAP

  • 35 Bumper G20H
  • 100metre X2 KB Farmer Carry
  • 35 Burpee
  • 400metre Run

 

Training Plan 30th to 5th May 2018

Training Plan 30th to 5th May 2018

Apr 28

Monday 30th

Speed & Power

Clean & Jerk

Power Clean & Split Jerk
(3 singles @ 80% C&J)

5 sets
1 round every 80 seconds

MetCon

12 minute AMRAP

  • 7 Hang Power Clean
  • 7 S2OH
  • 7 Back Squat
  • 14 BurpeeBarbell set @ 50% 1rm C%J

 

Accessory Work

4 sets of core work
30 sec Russian Medball twist
30 sec rest

WOD Scores 30.04.2018

 

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Tuesday 1st

Strength Work

Part 1:
A1) Back Squat
5 reps x 3 set @ 70% 1rm

A2) Shoulder Press
5 reps x 3 set @ 70% 1rm

Part 2:

B1) Back Squat
3 reps x 3 set @ 80% 1rm

B2) Shoulder Press
3 reps x 3 set @ 80% 1rm

 

MetCon

5 minute AMRAP (95% EFFORT) x2

  • 12 KB Swing
  • 12 KB Goblet Lunges
  • 25 Double Unders / 50 singles

 

 

Accessory Work

Core Conditioning

3 sets of
30 sec Slow Deadbugs
10 sec REST
30 sec Alt side Super Man
10 sec REST

 

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Wednesday 2nd

Speed & Stability

Snatch

4 sets of… (every 90 seconds)

  • 2 Power Snatch
  • 2 Hang Squat Snatch

All sets at 75% 1rm
Spend 6 minutes building up to 70%

 

 

MetCon

10 minute AMRAP LADDER (85% EFFORT)
REPS: 2-4-6-8-10-12-14

  • Kip Pull Up / Or Strict Pull ups
  • Power Snatch @ 50% 1rm
  • Box Jump SD

 

Accessory Work

Core Conditioning

3 Sets of Med Ball Work
30 sec Lunge Slam Left side
30 sec Lunge Slam Ride side
30 sec Russian Twist

 

WOD Scores 02.05.2018

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Thursday 3rd

Strength Work

Part 1:
A1) Deadlift
5 reps x 3 set @ 70% 1rm

A2) Close Grip Bench Press
5 reps x 3 set @ 70% 1rm

Part 2:
B1) Deadlift
3 reps x 3 set @ 80% 1rm

B2) Close Grip Bench Press
3 reps x 3 set @ 80% 1rm

 

MetCon

12 minute AMRAP (Slow Grinder Pace)

  • 4 Turkish Get Up
  • 4 Man Makers
  • 1 Wall walk

 

Accessory Work

3 sets of
DB Single Leg Deadlift (8 a side)
DB Overhead Sit Up (12 reps)

 

WOD Scores 03.05.2018

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Friday 4th

Aerobic Endurance

Part A

21 minute EMON

1st min = Row (10/12 cal)
2nd min = Burpee (10 reps)
3rd min = 30 Sec Double Unders

 

Part B

21 minute EMOM

1st min = Bumper G2OH (12 reps)
2nd min = Assault Bike (10/8 cal)
3rd min = 100 metre Run

 

 

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Saturday 5th

Saturday Slammer

  • Part : A
    9 minute AMRAP
    10 Overhead Squat
    200 metre Run

 

  • Part : B
    9 minute AMRAP
    10 Thrusters
    200 metre Run

 

  • Part : C
    9 minute AMRAP
    10 Power Clean
    200 metre Run

*60 seconds change over time between each AMRAP

RX Barbell = 40kg / 30kg
Scale as needed so that you can go UNB on the Barbell

 

 

 

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Training Plan – 23rd to 28th 2018

Training Plan – 23rd to 28th 2018

Apr 22

Monday 23rd

Aerobic Endurance

18 minute EMOM

  • 1st min = Row 10/12 cal
  • 2nd min = 30 sec Single Skips
  • 3rd min = Burpee 10 reps

 

5 minute REST

 

18 minute EMOM

  • 1st min = Alt Lunge 12 reps
  • 2nd min = Box Jump SD 10 reps
  • 3rd min = 100 metre Run

 

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Tuesday 24th

Speed & Power

Clean & Jerk

A1) Power Clean 1.1.1 (3 singles @ 75% C&J)

A2) Push Jerk 1.1.1 (3 singles @ 75% C&J)

5 SETS
1 station every 80 seconds,
spend 6 minutes building up to 75%

 

MetCon

12 minute AMRAP

  • 10 HR Push Ups
  • 10 Deadlifts
  • 10 Power Clean

Barbell set @ 60% 1rm C%J

 

Accessory Work

Core Conditioning

4 sets of
30 sec Russian Medball twist
30 sec rest

 

WOD Scores 24.04.2018

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Wednesday 25th

Strength Work

Part 1:
A1) Back Squat
3 reps x 3 set @ 65% 1rm

A2) Shoulder Press
3 reps x 3 set @ 65% 1rm

Part 2:

B1) Back Squat
3 reps x 3 set @ 75% 1rm

B2) Shoulder Press
3 reps x 3 set 2 75% 1rm

 

MetCon

8 minute AMRAP (85% EFFORT)

  • 10 DB Push Press
  • 15 KB Goblet Squats
  • 25 Double Unders / 50 singles

 

Accessory Work

Core Conditioning
3 sets of
30 sec Slow Deadbugs
10 sec REST
30 sec Alt side Super Man
10 sec REST

 

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Thursday 26th

Speed & Stability

Snatch

5 sets of…

(1 round every 90 seconds)

  • 2 Power Snatch
  • 2 Hang Squat Snatch

All sets at 70% 1rm
Spend 6 minutes building up to 70%

 

MetCon

14 minute AMRAP (85% EFFORT)

  • 8 Burpee
  • 8 Power Snatch @ 70% 1rm
  • 8 Kip Pull Up / Or Strict Band Pull ups

*Only Kip if you don’t need a band

 

Accessory Work

Core Conditioning
3 Sets of Med Ball Work
30 sec Lunge Slam Left side
30 sec Lunge Slam Ride side
30 sec Russian Twist

 

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Friday 27th

Strength Work

Part 1:
A1) Deadlift
3 reps x 3 set @ 65% 1rm

A2) Close Grip Bench Press
3 reps x 3 set @ 65% 1rm

Part 2:
B1) Deadlift
3 reps x 3 set @ 75% 1rm

B2) Close Grip Bench Press
3 reps x 3 set @ 75% 1rm

 

MetCon

12 minute AMRAP (85% EFFORT)

  • 10 Dumbbell Power Cleans
  • 10 Metre DB Walking Lunges
  • 10 Metre Pike Walk (hips high / shoulders over hands)

 

Accessory Work

Core Conditioning

3 sets of
DB Single Leg Deadlift (8 a side)
DB Overhead Sit Up (12 reps)

 

WOD Scores 27.04.2018

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Saturday 28th

Saturday Slammer

CrossFit Memorial WOD “BEX”

AMRAP in 35 minutes

  • 50 Wall Ball Shots (20/14 lb)
  • 40 Box Jumps (24/20 in)
  • 30 Toes-to-Bars
  • 20 Deadlifts (70kg / 50kg)
  • 800 meter Run

 

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Training Plan – 16th to 21st 2018

Training Plan – 16th to 21st 2018

Apr 15

Monday 16th

Strength Work

Part 1:
A1) Deadlift
5 reps x 2 set @ 60% 1rm

A2) Close Grip Bench Press
5 reps x 2 set @ 60% 1rm

Part 2:
B1) Deadlift
5 reps x 2 set @ 70% 1rm

B2) Close Grip Bench Press
5 reps x 2 set @ 70% 1rm

 

MetCon

12 minute AMRAP (85% EFFORT)

  • 20 DB Alt Lunges
  • 30 Double Unders / 60 Single Skips
  • 10 Dumbbell Power Cleans
  • 10 Hand Release Push Ups

 

Accessory Work

Core Conditioning

3 sets of
DB Single Leg Deadlift (8 a side)
DB Overhead Sit Up (12 reps)

WOD Scores 16.04.2018

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Tuesday 17th

Aerobic Endurance

 

15 minute EMOM

  • 1st min = Row 10/12 cal
  • 2nd min = 5 metre Side Shuttle run – 10 reps
  • 3rd min = Burpee 10 reps

 

5 minute REST

 

15 minute EMOM

  • 1st min = Wallballs 12 reps
  • 2nd min = Box Jump SD 10 reps
  • 3rd min = 100 metre Run

 

Accessory Work

Core Conditioning

3 sets of
30 second Side Plank
50 metre KB Farmer Carry
30 sec rest

 

 

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Wednesday 18th

Speed & Power

Clean & Jerk

A1) Power Clean 1.1.1 (3 singles @ 70% C&J)

A2) Push Jerk 1.1.1 (3 singles @ 70% C&J)

5 SETS
1 station every 80 seconds,
spend 6 minutes building up to 70%

 

MetCon

6 sets of …

  • 2 Wall walks (pause @ top – control down)
  • 10 Power Clean @ 65% 1rm
    * 90 second rest

(each person has there own barbell set, wall walks can go in two heats, so class finishes at different times)

 

Accessory Work

Core Conditioning 

4 sets of
30 sec Russian Medball twist
30 sec rest

 

WOD Scores 18.04.2018

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Thursday 19th

Strength Work

Part 1:
A1) Back Squat
5 reps x 2 set @ 60% 1rm

A2) Shoulder Press
5 reps x 2 set @ 60% 1rm

Part 2:

B1) Back Squat
5 reps x 2 set @ 70% 1rm

B2) Shoulder Press
5 reps x 2 set @ 70% 1rm

 

MetCon

12 minute AMRAP (85% EFFORT)
“Using a Single Kettlebell”

  • 15 KB Swing
  • 12 KB Goblet Squats
  • 9 KB Sit ups (keep weight on chest)
  • 6 KB Push Jerk each arm

choose a weight that you can do for all the movements.

Aim is to complete 5 to 6 rounds

 

Accessory Work

Core Conditioning
3 sets of
30 sec Slow Deadbugs
10 sec REST
30 sec Alt side Super Man
10 sec REST

 

 

WOD Scores 19.04.2018

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Friday 20th

Speed & Stability

Snatch

5 sets of… (every 90 seconds)

  • 2 Power Snatch
  • 2 Hang Squat Snatch

All sets at 65% 1rm
Spend 6 minutes building up to 65%

 

MetCon

14 minute AMRAP

  • 18 Air Squat
  • 11 Power Snatch @ 40% 1rm
  • 5 T2B or 5 Knee to Chest

 

Accessory Work

Core Conditioning

3 Sets of Med Ball Work

  • 30 sec Lunge Slam Left side
  • 30 sec Lunge Slam Ride side
  • 30 sec Russian Twist

 

WOD Scores 20.04.2018

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Saturday 21st

Saturday Slammer

Hero WOD “BRASWELL”

AMRAP in 40 minutes

  • 12 Burpees
  • 9 Hang Power Cleans (45kg / 30kg)
  • 18 Wall Ball Shots (20/14 lb)
  • 200 meter Deadball Run

 

WOD Scores 21.04.2018

Training Plan – 9th to 14th April 2018

Training Plan – 9th to 14th April 2018

Apr 07

Testing Week

 

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Monday 9th

Full Snatch

Take 15 minutes to build a MAX
*First lift at 65% 1 rep MAX
Increase each lift by 2.5kg total
NOTE! Record MAX on the Performance Board

 

MetCon

4 rounds For QUALITY
Every 3 minutes Complete the following

– 20 Unbroken Wall Balls
– 5 TNG Power Snatch @ 70% MAX Snatch
– 5 Burpee Bar Hop
REST REMAINING TIME.

NOTE: The aim is to complete all three stations in about 2 minutes. If you struggle do achieve that in the first round, reduce the amount of Wallballs you did for the next three rounds.

 

Accessory Work

Core Conditioning

3 Sets of Med Ball Work
30 sec Lunge Slam Left side
30 sec Lunge Slam Ride side
30 sec Russian Twist

 

 

WOD Scores 09.04.2018

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Tuesday 10th

 

A) Deadlift

10 minutes to Build to a MAX.
For rep to count hands must reamin on bar on the way down to the ground, and the bar must be controlled to the floor safely with a neutral spine at all time.

 

B) Close Grip Bench Press

10 minutes to build to a MAX
For the rep to count the bar must touch the chest on the way down with control and no bounce. Both feet must remain on the ground / butt needs to stay in contact with the bench and both elbows must lock out at the top.

 

C) MetCon

3 sets for MAX REPS
– 30 sec DB Power Clean
– 30 sec Double Unders
– 30 sec DB Push Press
– 30 sec Double unders

*No rest time between stations.
GO LIGHT with the dumbbells !!!!
The goal is fast smoth reps, going heavy and breaking your sets up is not the purpose. Aim to do each station unbroken, so pick a weight that assissts with the goal.

 

D) Accessory Work

3 sets of
– DB Single Leg Deadlift (8 a side)
– DB Overhead Sit Up (12 reps)

WOD Scores 10.04.2018

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Wednesday 11th

Aerobic Flow

A) 12 minute EMOM

1st min = Row (10/12 cal)
2nd min = 5 metre Side Shuttle run – (10 reps)
3rd min = Burpee (10 reps)

 

B) 12 minute EMOM

1st min = Assault Bike (10/12 cals)
2nd min = Box Jump SD (10 reps)
3rd min = 100 metre Run

 

C) Accessory Work

3 sets of
– 30 second Side Plank
– 50 metre KB Farmer Carry
30 sec rest

 

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Thursday 12th

Clean & Jerk

take 15 minutes to build to a MAX
*First lift at 65% 1 rep MAX
Increase each lift by 2.5kg total, no more!
NOTE! Record MAX on the Performance Board

For the rep to be counted we are aiming for a Full Squat Clean – pause – Split Jerk.
Both feet must then come together while the bar is locked out above the head, and your hands need to remain in contact with the bar until the bar is below the hips. If the elbows touch the knee in the clean or if the bar is dropped behind the head or from the top the rep will not count.

 

MetCon

13 minute

to complete as much as you can

A) 3 Sets of…
– 15 Power Clean = Barbell @ 50% Part A
– 15 HSPU / or Pike Push Ups

THEN
B) 3 Sets of…
– 15 Touch n Go Power Clean & Push Jerk
– 15 T2B / or V Sit Ups

Same Barbell weight for A & B

 

 

WOD Scores 12.04.2018

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Friday 13th

A) Back Squat

12 minutes to build to a MAX.
For the rep to count we are looking for hip crease to go below the knee, and then get to full extension at the top.
NOTE! Make sure you have a spotter on all heavy attempts, and communicate with your spotter on how you would like assistance if you are stuck

 

B) Shoulder Press

8 minutes to build to a MAX. For the rep to count bar must be locked out  inline directly above the head and shoulders. Any dip and drive from the legs will result in a NO REP 

 

C) MetCon

10 minute AMRAP
“Using a Single Kettlebell”

  • 10 Hang Clean Left
  • 10 Hang Clean Right
  • 10 Box Jump SD
  • 10 Hang Snatch Left
  • 10 Hang Snatch Right
  • 10 Goblet Squats

 

D) Accessory Work

Core Conditioning
3 sets of
– 30 sec Slow Deadbugs
10 sec REST
– 30 sec Alt side Super Man
10 sec REST

 

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Saturday 14th

 

Saturday Slammer

“LUMBERJACK 20”

For Time
20 Deadlifts rx 120k 80K (SCALE SAFELY)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (50K / 35K)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (20K / 15K)
400 meter Run

 

 

WOD Scores 14.04.2018

Training Plan – 2nd to 7th April 2018

Training Plan – 2nd to 7th April 2018

Apr 01

Monday 2nd

Open Gym 7:00am to 9:00am

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Tuesday 3rd

 

Strength

A1) Back Squat
5 reps x 4 sets @ 65%
(add 5kg from last week)

A2) DB Bench Press
16 alt reps (8 each arm)
x 4 set

*get all weights and movements preped,
then complete 4 tough alternating stations

 

 

MetCon

12 minute AMRAP

10 BB Front Squats
5 Burpees
10 Power Clean
30 Double unders / 60 singles

Level 1 – 35k / 20k
Level 2 – 45k / 30k
Level 3 – 50k / 35k

 

Finisher

Core Work

4 rounds for quality

– 30 Sec Russian Twist
10 Sec REST
– 30 Sec Slow Dead bugs
10 Sec REST

 

WOD Scores 03.04.2018

 

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Wednesday 4th

 

Speed & Stability

Snatch Complex

1 – Snatch Grip High Pull
1 – Hang Squat Snatch
1 – Full Squat Snatch

1 round every 80 seconds
keep it light and snappy!!!!
x 6 Sets

ALL SETS AT 65% 1 rep Max
add 2.5k total if you did last week

 

MetCon

10 minute FOR QUALITY

-5 Box Jump SD (30/24) scale down as needed
-4 Strict Pull Ups or 8 Tough Rows
-3 Strict HSPU or 6 Pike Push ups

 

Finisher

Core Work

3 rounds for quality
30 sec Left Side Plank
30 sec Right Side Plank
30 sec Super man hold
10 sec rest btw

 

WOD Scores 04.04.2018

 

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Thursday 5th

 

Strength Work

A1) Deadlift
5 rep x 3 set (75% 1 rm)

A2) Bench Press
5 rep x 3 set (75% 1 rm)

 

MetCon

3 minute AMRAP X3
3 minute rest

-10 Power Clean
-10 Push Press
-15 Thrusters
-AMRAP Burpee

Level 1 – 18k / 30k
Level 2 – 25k / 35k
Level 3 – 300k / 45k

 

Finisher

Core Work

Tabata Sit ups
8 sets 20 on 10 off
Max reps each set

 

WOD Scores 05.04.2018

 

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Friday 6th

 

Speed & Power

1 – Front Squat
1 – Split Jerk

*Go from a rack
*6 sets – all @ 70% 1 rm C&J
*rest between sets as needed

 

MetCon

15 minute EMOM

1st min = Row (max cals in 30 seconds)
2nd min = 2 Wall walks (perfect control)
3rd min = WTD Step ups (5 each side)

 

Finisher

Core Work
4 rounds for quality
30 sec Deadbug
30 sec REST

 

 

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Saturday 7th

 

Saturday Slammer 

 

“DT” 1.5

5 Rounds Of

-20 Burpees
-12 Deadlifts
-9 Hang Power Clean
-6 S2OH

RX 70kg Men / 50kg Women
Scale as needed for this one, but still aim to set your bar that is challenging, this workout should be heavier than what you normally do for these movements in a MetCon

 

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