Training: 28th Oct-3rd November
Oct 27, 2019MONDAY
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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TUESDAY
Skill:
EMOM for 12mins of:
Min 1: 15m Handstand Walk/ 40sec Handstand Hold
Min 2: Max Double Unders
Min 3: Rest
WOD:
For time: (18min CAP)
400m Farmers Carry
20 Handstand Push-ups
200m Farmers Carry
20 Handstand Push-ups
100m Farmers Carry
20 Handstand Push-ups
- Use Kettlebells or Dumbbells & you choose the weight
Rx’d + = Strict HSPU
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WEDNESDAY
Strength/ Lifting:
A. EMOM for 15mins of:
Min 1: 5 Front Squats, 70% of 1RM
Min 2: 1 Power Clean- Increasing
Min 3: Rest
WOD:
AMRAP in 10mins of:
3 Power Cleans, 60kg (40kg)
3 Thrusters, 60kg (40kg)
3 Muscle-ups/ 3 Strict Pull-ups + 3 Push-ups
Rx’d + = 70kg (50kg)
Rx’d - = 50kg (35kg)
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THURSDAY
Lifting:
EMOM for 12mins of:
1 Power Snatch
-Increase the weight each set.
WOD:
21-15-9-6-3 reps for time of: (16min CAP)
Ring Dips
Alternating DB Snatches
Burpees
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FRIDAY
Core/ Strength:
EMOM for 12mins of:
Min 1: 20 Sit-ups
Min 2: 5 Barbell Bent Over Rows
WOD:
"Bell"
3 Rounds for time of:
21 Deadlifts, 85kg (60kg)
15 Pull-Ups
9 Front Squats, 85kg (60kg)
Afternoon WOD:
“Open Workout 20.4”
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SATURDAY
Strength:
EMOM for 15mins of:
Min 1: 10 Ring Rows
Min 2: 7 Bench Press
Min 3: Rest
Partner WOD:
AMRAP in 15mins of:
6 Wall Walks
12 Synchro KB Swings, 24kg (16kg)
24 Toes to Bar
Rx'd + = KB Snatches
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SUNDAY
Rest
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