Saturday 19th September 2020

Kelly

5RFT:

  • 400 Meter Run
  • 30 Box Jumps (20”/24”)
  • 30 Wall Ball Shots (7/9)

Time Cap – 40 mins

Scale to 3 or 4 rounds or 1/2 reps as required.

Friday 18th September 2020

A. 10-8-6-4-2

  • Strict Pull-ups
  • Strict Ring Dips
  • Strict Toes to Bar or V-sits

 

For quality, not time.

Aim is to make all sets unbroken or max 2 sets. Not singles.

Adjust accordingly. Can do weighted if needed.

Approx 15 mins

 

B. Partner WOD

12 min AMRAP

  • Partner 1 -200m Run
  • Partner 2 – Max pull-ups.

  Change when partner gets back from the run.

 Score is total pull-ups between pair.  

Thursday 17th September 2020

A. Front Squat

  • 4-4-4-4

E2.5M

 

B. Incredible Hulk

20 min AMRAP

  • 5 Deadlifts (35/52.5)
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

 

Wednesday 15th September 2020

A. EMOM 12

  • 1 x Power Clean

 

B. 3 Rounds

  • 1 min KBS (16/24)
  • 1 min Shuttle Runs (Wall to Wall)
  • 1 min Alt DB Snatch (15/22.5)
  • 1 min Burpees
  • 1 min BXJO (20”/24”)

1 min rest

 Score reps each round

Tuesday 15th September 2020

A. Split Jerk

  • 2-2-2-1-1-1

E2M

 Building weight through the sets.

 

B. 4 Rounds of:  

2 minutes on / 2 minutes off

  • 15/20 Cals Row or 12/15 Cal Bike
  • Max Shoulder to overhead (50/70)

 Score shoulder to overhead each round.

Monday 14th September 2020

A. Overhead Squat

  • 3-3-3-3-3

E2M

 

B. For Time

  • 400m Run
  • 25 OHS (30/42.5)
  • 25 T2B
  • 100 Double Unders (200 singles)
  • 25 T2B
  • 25 OHS
  • 400m Run

18 min cap

Saturday 12th September 2020

For time:

5 Rounds of:

  • 400m run
  • 15 Ground to Overhead (30/42.5)

 

Rest 3 mins between rounds

 Score is total time at end of 5th round, including rest

Friday 11th September 2020

A. Deadlift

  • 3-3-3-3-3

E2.5M

Building over the sets

 

B. 10 min AMRAP

Ascending ladder 3,6,9,12 etc….

  • Power Clean (42.5/60)
  • Burpees over the bar

Score total reps

 

Finisher:

2 Rounds

  • 40 Russian Twists
  • 30 Hollow Rocks
  • 20 Superman
  • 10 Vsits

Thursday 10th September 2020

PARTNER WOD

A. In teams of two, complete for time: 2000 Meter Row*

Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like

When the running clock reaches 10:00…

B. In teams of two, 800 Meter Run (Relay style 2 x 400m or 4 x 200m) & 120 Kettlebell Swings*

Athletes may only perform kettlebell swings while their partner holds plank (elbows or straight arm).

When the running clock reaches 20:00…

C. In teams of two, 800 Meter Run (Relay style) & 120 Push-Ups*

Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.

Score each Workout separately for time.

 

Finisher:

5-4-3-2-1

  • Strict Pull ups
  • Strict Ring Dips
  • Strict T2B

 

Wednesday 9th September 2020

A. Back Squat

  • 5-5-5-5

E2.5M

 

B. 4 x 3 min AMRAP

  • 200m Run
  • 21 Wall Balls (7/9)
  • Max Pull-ups

 Rest 1 minute

Score is total pull-ups.

Score each round.