Monday 22nd October 2018

A. EMOM 12 (6 sets)

 Even – 3 x Moderately heavy Power Clean

  • Touch & Go.  About 85-90% of your 3RM or 75-80% 1RM. Not chasing PBs today.

Odd – 5 Tall Box Jumps

 

B. For time:

  • 400m Run
  • 30 Burpees
  • 30 Box Jump overs (20”/24”)
  • 30 Kettlebell Swings (24/32)
  • 30 Alt DB Snatch (15/22.5)
  • 30 Pull-Ups
  • 400m Run

18 min cap.

Scale to 20-25 reps as needed.

Saturday 20th October 2018

“Baseline Interval Test” 

Every 5 minutes, for 30 minutes (6 sets) for times:

  • 10 T2B
  • 15 Pull-ups
  • 20 Push-Ups
  • 25 Wall Balls (7/9)

 

Please note times for each set.

You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare your results to from 31st May 2018

 

Note: Last time we did this, there was severe carnage in the later rounds so check your results and consider scaling reps from the start.

Friday 19th October 2018

A. Deadlift

  • 3-3-2-2-1-1

E2.5M

 

B. For time:

  • 50 Double Unders
  • 21 Power Clean (42.5/60)
  • 42 Sit-ups
  • 15 Power Clean
  • 30 Sit-ups
  • 9 Power Clean
  • 18 Sit-ups
  • 50 Double Unders

 

12 min cap

 

 

Finisher: Accumlate 3 min plank.

Weighted if possible.

Thursday 18th October 2018

A. Overhead Squat

  • 3-3-3-3

E2.5M

 

B. “Nancy”

5RFT

  • 400m Run
  • 15 OHS (30/42.5)

20 min cap

Wednesday 17th October 2018

A. Push Press

  • Take 10 mins to build to today’s 1RM Push Press

 

B. “Jack”

20 min AMRAP

  • 10 Push Press (35/50)
  • 10 KBS (16/24)
  • 10 BXJ (20”/24”)

Score rounds and reps.

Tuesday 16th October 2018

A. Power Snatch

Every 2min for 16 (8 sets)

  • 3 x heavy singles

Not touch & go. 10 sec between singles

Aim 75-85% of 1RM of from last Friday for singles

 

B. Open WOD 16.3

7 min AMRAP

  • 10 Power Snatch (25/35)
  • 3 Bar Muscle ups

 

Scaling options order:

  1. Bar Muscle ups
  2. Adjust to 1 or 2 reps per round
  3. Bar Muscle ups with band
  4. Jumping bar muscle ups
  5. 6 Chest to Bar Pull-ups
  6. 6 Pull-ups
  7. 6 Ring Rows

Monday 15th October 2018

Every 10 minutes, for 40 minutes (4 sets) for times: 

  • 400 Meter Run
  • 20 Walking Lunges with Farmer’s Carry (Heavy but max 2 sets)
  • 10 HSPU
  • 400 Meter Run

 

Each round done as fast as possible.

Time each set.

Saturday 13th October 2018

“Paul Pena”

7 Rounds Each For Time

  • 100m Sprint
  • 19 KBS (24/32)
  • 10 Burpee Box Jumps (20/24)

 

Rest 3 Minutes

Score time each round.

Friday 12th October 2018

A. Power Snatch

  • 15 mins to build to 1RM Power Snatch

 

B. EMOM 14

  • Even – 3 x Power Snatch (70-85% of 1RM)
  • Odd – 200m Run

 

Aim to complete the 3 x snatch within 45 sec so can be at the door ready to run.

Scale run back to 150m or 100m as required.

Goal is to not miss any rounds.

 

Thursday 11th October 2018

A. Back Squat

  • 5-5-5-5

E2.5M

 

B. Open WOD 17.5

10RFT:

  • 9 Thrusters (30/42.5)
  • 35 DU’s

20 min cap