Saturday 150820

AMRAP (with a Partner) in 40 minutes

Every 2 minutes, perform:

8 Wall Ball Shots 9/6 kg
8 Deadlifts 40/30 kg
8 Power Cleans 40/30 kg
8 Shoulder-to-Overheads 40/30 kg

Max Calorie Row (in the remaining time)

One partner works at a time. You go, I go style.

From 0:00-2:00, Partner A does 8 Wall Balls, 8 Deadlifts, 8 Power Cleans, and 8 Shoulder-to-Overheads, then max calories on the Rower. Then, from 2:00-4:00, Partner B does the same. Continue switching every two minutes until the 40-minute clock stops.

Score is the sum of the total number of repetitions and calories completed by both partners.

Friday 140820

Every 2 minutes, for 16 minutes (8 sets):

Deadlift x 3 reps @ 75% of 1-RM

4 rounds for time of:
400 Meter Run
30 Kettlebell Swings 24/16 kg

Wednesday 120820

Every 2 mins and 30 secs, for 15 mins (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:

Strict Press x 8 reps @ 80%

12min AMRAP

300/250 Meter Row
20 SA Dumbbell Push Presses (10 each; 22.5/15 kg)
20 Box Step-Overs with DB Goblet Hold (24′′/20′′; 22.5/15 kg)

Tuesday 110820

Every 2 minutes, for 10 minutes (5 sets):

Tempo Front Squat @ 32X1

Set 1 – 3 reps @ 70% of 1-RM Front Squat
Set 2 – 2 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 87.5% Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%

For Time 21-15-9

Assault Bike /Row (for calories)

Back Squat 60/42.5 kg

Monday 100820

Every 90 seconds, for 9 minutes (6 sets):

Halting Snatch Deadlift + Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

Sets 1-4 = 1 rep @ 80% of 1-RM Snatch

Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by…

EMOM, for 4 minutes (4 sets):

Snatch x 1 rep @ 90% of 1-RM Snatch

Saturday 080820

AMRAP (in a Team of 3) in 48 minutes

Partner A: Run 400 meters

Partner B performs AMRAP of:
12 Overhead Plate Alternating Lunges 20/10 kg
6 Burpees to Plate 20/10 kg
19 Plate Ground-to-Overheads 20/10 kg

Partner C: Rest

All partners rotate when Partner A finishes the run Wear a Weight Vest if you have one throughout

Friday 070820

3 sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps

Immediately followed by…

Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds

15min AMRAP
5 Strict Pull-Ups / Box Pull-up
10 Burpees
15 Push Presses 52.5/35 kg

Thursday 060820

” Week 6 Pull-Up Mastery

EMOM x 12 mins

1. Behind the neck pull (using a box) x 5 reps (5 sec hold at the top)
2. 10 second position 3 hold ( advance C2B hold) + 10 second negative.
3. 20 sec Arch hold + 10 arch snaps
4. Position 1 hold 20 sec + 10 sec active hanging tuck hold.

Strength
Quality reps and no requirement to do them unbroken.

Beginner: 5 x 5 tempo pull ups using box 333 – one foot on the box,

Intermediate: 5 x 4 tempo pull ups 333

Advanced: 3 x 4 tempo pull ups 333 then into 2 x 5 strict pull ups with medball (quality reps)

Practice: Jumping into hollow in remaining time.

 

Wednesday 050820

“Christine” Benchmark WOD.

3 rounds for time:

500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24′′/20′′)

Rest until relatively recovered, and then…

3 sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds