Friday 22nd February 2019

A. EMOM 15

  • 1 x Clean & Jerk

 

Start around 60-70% of your 1-RM Clean & Jerk and build to something heavy for today.

 

B. For time:

  • 50 Calories of Rowing
  • 40 Toes to Bar
  • 30 Ground to Overhead (42.5/60)

Time Cap = 10:00.

This is tight so we want athletes to adjust loading or repetitions accordingly.

Consider dropping reps to 40/30/20

 

Side note: If you are doing the Open then you may wish to drop weight or reps back and just get moving. As the morning class will not know the open WOD when they do this and there is a chance there may be Toes to Bar, perhaps considering substituting to another movement that will not make you too fatigued or halving the reps. 

Thursday 21st February 2019

PARTNER WOD

30 min AMRAP

Alternate full rounds with partner of:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 20 Air Squats

*Every 6 rounds (3 each teammate), teams must run 400 meters.

 

Finisher:

  • Accumulate 90 sec ring hold
  • 90 sec bar hang
  • 90 sec hollow hold

 

Wednesday 20th February 2019

A. EMOM 12 (6 sets)

  • Even – 3 x Power Clean (Singles)
  • Odd – 5 Tall Box Jumps

 

B. Open WOD 13.2

10 min AMRAP

  • 5 x Shoulder to overhead, (35/52/5)
  • 10 x Deadlift
  • 15 x Box jumps (20”/24″)

Tuesday 19th February 2019

A. Bench Press / Floor Press

  • 5-5-5-5-5

 

E2.5M

Superset with bent over row 5-5-5-5-5
 

B. 4 x 3 min AMRAP:

  • 400m Run
  • Into max rep ring dips

 

Rest 2 mins

 Score ring dips each set.

 Max effort on run.

Monday 18th February 2019

A. Back Squat

  • 4-3-2-1-Max reps

4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90-95%
Max Reps @ 80%
E2-2.5M

 

B. 4 sets of:

  • 1 min rowing
  • 1 min max thrusters (25/35)

 

Rest 2 minutes

Score cals + reps.

Saturday 16th February 2019

Abbate

  • 1 Mile Run
  • 21 Clean & Jerks (50/70)
  • 800m Run
  • 21 Clean & Jerks
  • 1 Mile Run

 

1 mile run = 2 laps of 800m

35 min cap

 

Friday 15th February 2019

A. For time:

  • 50 Burpee Step over (20”/24”)
  • 75 Russian KBS (24/32)
  • 100 Walking Lunge (no weight)
  • 75 Sit-ups
  • 100 Walking Lunges
  • 75 Russian KBS
  • 50 Burpee Step over

30 min cap

 

Finisher (Not for time)

  • 1 min Plank
  • 1 min Left Elbow Plank
  • 1 min Right Elbow Plank
  • 1 min Plank

Thursday 14th February 2019

A. Take 12 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

 

B. EMOM for 15

  • 30 Double-Unders
  • 3 Deadlifts

 

Load should be challenging, but without sacrificing sound mechanics.

Don’t exceed 70% of today’s 3-RM.

Scale DU’s or singles as required.

Wednesday 13th February 2019

A. Push Press

  • 3-3-3-3-3

E2M

 

B. 5RFT

  • 12 Alternating Pistols
  • 9 Double Dumbbell Push Presses (15/22.5)
  • 6 C2B Pull-ups

15 min cap

Tuesday 12th November 2019

A. Power Snatch

  • 10 mins to build to today’s heaviest.

 

B. Every 10 minutes, for 20 minutes (2 sets) for times:

  • 800m Run
  • 15 Burpees over the bar
  • 15 Power Snatches (42.5/60)