Training: 23rd-29th December
Dec 22, 2019
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MONDAY
Strength:
12mins to complete: 3x5 Front Squat
-Hold the same weight across all sets.
WOD:
3 Rounds for time of: (20min CAP)
Run 800m
15 Split Cleans, 50kg (35kg)
2 Rope Climbs, 4.5m
-Alternate legs on the cleans.
Rx’d + = 60kg (40kg)...
Training: 16th-22nd December
Dec 15, 2019
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MONDAY
Lifting:
EMOM for 15mins of:
1 Clean & Jerk
-Increase the weight each set
WOD:
AMRAP in 10mins of:
10 Alternating DB Snatches, you choose the weight
10 Pull-ups
10 Alternating DB Snatches
10 Toes to Bar
Rx’d + = CTB Pull-ups
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...
Training: 9th-15th December
Dec 08, 2019
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MONDAY
Lifting:
EMOM for 12mins of:
1 Clean & Jerk
WOD:
For time: (16min CAP)
3 Clean & Jerks, Heavy (you choose the weight)
99 Wallballs, 20lb (14lb)
3 Clean & Jerks
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...
Training: 2nd-8th December
Dec 01, 2019
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MONDAY
Lifting:
EMOM for 5mins of:
3 Snatches
EMOM for 5mins of:
2 Snatches
EMOM for 5mins of:
1 Snatch
-Choose a challenging weight for each EMOM.
WOD:
“Running Jackie”
For time: (15min CAP)
Run 800m
50 Thrusters, 20kg (15kg)
30 Pull-ups
...
Training: 25th Nov- 1st Dec
Nov 24, 2019
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MONDAY
Lifting:
Every 2mins for 5 Rounds of:
2 Squat Cleans + 1 Split Jerk
-Choose a challenging weight & do all sets at that weight.
WOD:
4x 3min Rounds for reps of:
Run 400m
Max Power Cleans in the remaining time, 60kg (40kg)
Rx'd + = 70kg (50kg)
...
Training: 18th-24th November
Nov 17, 2019
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MONDAY
Lifting:
EMOM for 15mins of:
1 Clean & Jerk
WOD:
For time: (16min CAP)
Ring Muscle-up
10-8-6-4-2
Clean & Jerk
5-5-5-5-5
Rx’d + = 70kg (50kg)
Rx’d = 60kg (40kg)
Rx’d - = 2x Pull-ups + 2x Push-ups
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Training: 11th-17th November
Nov 10, 2019
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MONDAY
Lifting:
EMOM for 12mins of:
1 Squat Clean Thruster
WOD:
AMRAP in 8mins of:
2 Alternating DB Snatches, you choose the weight
2 Toes To Bar
4 Alternating DB Snatches
4 Toes To Bar
6 Alternating DB Snatches
6 Toes To Bar
8 Alternating DB Snatches
8 Toes To Bar
-Keep increasing...
Training: 4th-10th November
Nov 03, 2019
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MONDAY
Lifting:
EMOM for 16mins of:
Min 1: Run 200m
Min 2: 1 Snatch
-Pick a challenging weight for this, you can go up or down in weight if you get the weight choice wrong.
WOD:
22-16-10-4 reps for time of: (15min CAP)
Handstand Push-ups
Toes to Bar
Alternating DB...
Training: 28th Oct-3rd November
Oct 27, 2019
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MONDAY
Strength:
14mins to complete: 4x4 Back Squat
-Increase the weight each set
WOD:
3x 5min Rounds for reps of:
Run 800m
Max Rope Climbs, 4.5m
Rx’d - = Max Strict Pull-ups
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...
Training: 21st-27th October
Oct 20, 2019
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MONDAY
Lifting:
EMOM for 16mins of:
Min 1: 10 Lateral Burpees Over the bar + 20 Double Unders
Min 2: 1 Snatch
-Pick a challenging weight for this, you can go up or down in weight if you get the weight choice wrong.
WOD:
3x 5min Rounds for reps of:
Run 400m
15 Pull-ups
30 Wallballs,...
Training: 14th-20th October
Oct 13, 2019
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MONDAY
Lifting:
Every 90sec for 10 Rounds of:
2 Squat Cleans + 1 Split Jerk
WOD:
AMRAP in 10mins of:
10 Power Cleans, 42.5kg (30kg)
5 Ring Muscle-ups
10 Bar-facing Burpees
Rx’d + = 50kg (35kg)
Rx’d - = 5 Pull-ups + 5 Push-ups
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Training: 7th-13th October
Oct 06, 2019
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MONDAY
Lifting:
EMOM for 5mins of:
3 Clean & Jerks
EMOM for 5mins of:
2 Clean & Jerks
EMOM for 5mins of:
1 Clean & Jerk
-Increase the weight each set
WOD:
4 Rounds for time of:
Run 400m
12 Alternating DB Snatches, you choose the weight
24 Wallballs, 20lb (14lb)
...
