Wednesday 21st September 2022

A. Strict press

  • 6-4-2

E2M

B. Push press

  • 6-4-2

E2M

 

C. For time:

  • Run 400m
  • 21 Push Press (35/50)
  • Run 400m
  • 15 HSPU
  • Run 400m
  • 21 Push Jerks (35/50)

12 min cap

Tuesday 20th September 2022

A. Bar muscle ups progressions (15 min)

Aim to achieve at least 5 sets of 3-5 reps at one station.

 

B. 2 rounds of: 

  • 2 mins of Ski Erg (calories)
  • 2 Minutes of Double unders (or practice)
  • 2 Minutes of Bar Muscle ups (any version or max ring dips)
  • 2 Minutes of Bike (calories)

2 mins rest between rounds.

Monday 19th September 2022

A. Back squat

  • 7-5-3-7-5-3

Start at 65% for first set of 7

Aim to increase the weight on the 2nd cycle through

 

B. For time

21-15-9

  • Pull ups
  • Overhead squats (30/42.5)
  • Burpees over the bar

 

Saturday 17th September 2022

“Manion”

7RFT

  • 400m Run
  • 29 Back Squat (40/60)

 

Bar taken from racks.

 42 min cap (6 min rounds)

Friday 16th September 2022

A. Deadlift

  • 3-3-3-3-3

5×3, reset each rep.

*Increasing on the 5×5 from last Friday

 

B. “Diane”

For time:

21-15-9

  • Deadlifts (70/100)
  • Handstand push ups

 

Finisher: 3 rounds

  • 10 v-sits
  • 10 O/H weighted sit-up
  • 20 russian twists

Thursday 15th September 2022

A. Clean and jerk complex

E90 seconds x 5 (7.5min)

  • 1 Clean pull + 1 hang squat clean + 2 split jerks

Working at 65-75%

-into-

EMOM 8

  • 1 Clean & Jerk

Build from 75% if feeling and moving we

 

B. For time: 

  • 25 Push jerks (42.5/60)
  • 50 Medicine ball squat cleans (7/9)
  • 25 push jerks

Wednesday 14th September 2022

A. Front squat

  • 3-3-2-2-1

The goal is not necessarily a new 1RM, the goal is to lift the heaviest weight possible with perfect mechanics. We want to see an upright torso, elbows staying high, knees staying out and beautiful full depth squats. Challenge yourself with load, but not to the point where the train comes off the tracks.

 

B. For time:

  • 500m Ski

 

C. For time:

  • 500m Row

 

D. For time:

  • 1000m Bike

 

Part B, C & D is like a broken up Acid Bath. Doing each section individually on a 5 min clock. Rotate through each machine.

Going on the 0min, 5 min and 10 min.

Rest remaining time.

Tuesday 13th September 2022

A. Bench press 

  • 7-7-5-5-3

*Start at 70% for 7 and increase in small jumps.

Aim for a 3RM for the day.

 

B. 12 min AMRAP

  • 9/12 calorie on machine (bike, ski or row)
  • 12 Pull-ups
  • 18 Ab mat sit ups
  • 50 double unders

Monday 12th September 2022

A. EMOM 12

  • 1 x Power Clean

Building to something heavy for today.

 

B. For Time

  • 10 Power Clean (50/70)
  • 20 BXJO (20”/24”)
  • 30 Russian KBS (24/32)
  • 400m Run
  • 30 Russian KBS (24/32)
  • 20 BXJO (20”/24”)
  • 10 Power Clean (50/70)

Saturday 10th September 2022

Partner WOD

30 min AMRAP

Partner 1: Run 400m

Partner 2: Max Med Ball Clean (7/9) until Partner 1 returns

Switch over

Partner 1: Run 400m

Partner 2: Max Box Jumps (20”/24”)

Switch over

Partner 1: Run 400m

Partner 2: Max KBS (16/24)

Switch

Partner 1: Run 400m

Partner 2: Alt DB Hang Clean & Jerk (15/22.5)

 

Score is total reps completed.