Training: 4th-10th November
Nov 03, 2019MONDAY
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 Snatches, you choose the weight
Rx’d + = Strict HSPU
Post results to comments.
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TUESDAY- 9:30am session Only
Lifting:
Every 90sec for 10 Rounds of:
1 Clean & Jerk
-Increase the weight each set.
Partner WOD:
AMRAP in 7mins of:
40 Bar Muscle-ups/ 80 Pull-ups
Max Clean & Jerks in the remaining time, 45kg (30kg)
Rest 1min then,
AMRAP in 6mins of:
60 Burpee Box Jumps, 24” (20”)
Max Thrusters in the remaining time, 45kg (30kg)
Rx'd + = 50kg (35kg)
Rx'd - = 40kg (25kg)
Post results to comments.
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WEDNESDAY
Strength/ Skill:
5 Rounds NOT for time of: (15min CAP)
30sec L-Hang
5 Overhead Squats, 75% of 1RM
15m Handstand Walk/ 30sec HS Hold
WOD:
For time: (15min CAP)
50 Double Unders
50 Push-ups
50 Double Unders
50 KB Swings, 24kg (16kg)
50 Double Unders
50 Sit-ups
50 Double Unders
Rx'd + = 32kg (24kg)
Post results to comments.
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THURSDAY
Lifting:
Every 90sec for 10 Rounds of:
2 Hang Cleans + 1 Push Jerk
WOD:
5 Rounds for time of:
24 Medball Cleans, 20lb (14lb)
6 Hang Power Cleans, 60kg (40kg)
6 Push Jerks, 60kg (40kg)
Rx'd + = 70kg (50kg)
Rx'd - = 50kg (35kg)
Post results to comments.
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FRIDAY
Strength:
13mins to find 3RM Deadlift
WOD:
"Donny"
21-15-9-9-15-21 reps for time of: (17min CAP)
Deadlifts, 100kg (70kg)
Burpees
Afternoon WOD:
“Open Workout 20.5”
Please note: 20.5 will be run at the normal class times in the afternoon due to Zac and Rob competing in Brisbane.
Post results to comments.
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SATURDAY
Strength/ Lifting:
EMOM for 12mins of:
Min 1: 3 Clean Pulls, 100 % of 1RM Clean
Min 2: 3 Push Press- Increasing
Min 3: Rest
Partner WOD:
4 Rounds for time of: (20min CAP)
Run 400m together
60 Wallballs, 20lb (14lb)
60 Toes to Bar
Post results to comments.
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SUNDAY
Rest
10 Days for $10
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