Thursday 09th February
A.) Trunk Prep
5 Sets
0:30 Deadbug Home position
5 Pillar to Plank Press Up
4 Seesaw Walks
- Into Barbell Prep -
B.) 'DT'
5 Rounds For Time:
12 Deadlifts (70/50kg)
9 Hang Power Cleans
6 Push Jerks
Wednesday 08th February
Long WOD
Complete 5 rounds of the following:
40 seconds Max Assault bike
-20 second Rest-
40 second Max Russian KB Swings (24/16)
-20 second Rest-
40 second Max Calorie C2 Bike
-20 second Rest-
40 second Max Lateral DB Hops
-20 second Rest-
40 second Max Russian KB twists (24/16)
- Rest 2 Minutes between rounds
- Score = Total Reps
Tuesday 07th February
A.) ' Pull Cycle' WK6 - TEST
i.) Retest Max effort set from 5 weeks ago 2-3 attempts max
- Did you improve? If not no big deal! Somedays we get a spoon, somedays a shovel keep moving the dirt regardless. Consider your consistency, mindset and external factors next time round.
B.) 'Push Cycle & HS Hold' WK1
i.) Perform ME Test of any Push Variation & HS Hold
ii) 3x40% (1 minute rest between sets)
C.) Skill/Assistance Work
EMOM x 8 Minutes
1.) 0:30 Negative Pull Ups
2.) 0:30 Supine Ring Row Hold
D.) For time:
40/30 Cal Assault Bike
30 Burpees with jump touch"
Monday 06th February
A.) 'JC Volume Deadlift cycle'
Every 30 seconds for 15 minutes:
1 Deadlift @1.25x BW
- If 1.25x BW is unachievable then increase weight by 5-10kgs from last week
- Remember weight should challenge our position but it should NEVER change it
B.) AMRAP in 10 minutes
21 Double-Unders*
15 Wall Balls*
9 Toes-to-Bar
*Advance Scale Wall Balls & Double Unders up to Unbroken to receive your Rx ;)
* Intermediate/ Advance Scale Wall Balls & Double Unders to Unbroken"
Friday 03rd February
A. Catch up session - Catch up on missed lifts
from the week
B.) In front of a clock set for 12 minutes:
1 minute of 30''/24'' box jumps
1 minute of Push Jerk (42.5/30)
2 minutes of 30/24'' box jumps
2 minutes of Push Jerk
3 minutes of 30/24'' box jumps
3 minutes of Push Jerk
* Box jumps hip crease must be above parallel on landing
Thursday 02nd February
A.) Power clean 5-5-3-3-3-1-1-1-1 reps
B.) 8 Rounds for Time In Pairs: YGIG
18/14 Calorie row
18 Wall Balls (9/6kg)
6 Toes to Bar
Wednesday 01st February
A.) EMOM for 16 minutes:
Minute 1: Max Single Arm Burpee Deadlifts (1x22.5/15kg)
Minute 2: 50 Double-Unders
Minute 3: Max Single Arm Dumbbell STOH
Minute 4: Rest
- Rest 5Minutes -
B.) EMOM for 16 minutes:
Minute 1: Max Single Arm OH DB Reverse Lunges (1x22.5/15kg)
Minute 2: Max C2 Bike Meters
Minute 3: Max Single Arm Db Devil Press
Minute 4 Rest
Tuesday 31st January
A.) ' Pull Cycle' Wk5
i.) 3x@70% of ME
(Rest 90s between sets)
ii) Skill Work/Assistance Work
EMOM - 8 Minutes: ALT
1.) 0:30-0:40 Any Pull Kipping Variation/Kip Practice
2.) 0:40 Negative Dragon Flags
B.) 6 Rounds of:
1 minute of American Swings - (32/24kg)
Rest 15 seconds
30 seconds of Ring Dips*
Rest 15 seconds
* scale to holds if more than black band needed"
Monday 30th January
A.) 'JC's Volume Deadlift cycle'
Deadlift Every 30 seconds for 15 minutes:
1 Deadlift @Bodyweight
- If BW is unachievable start at 70, 80 or 90% of BW this week
- This cycle will last four weeks in total with week 5 being a testing week for a Heavy 5. If in doubt start lighter than you think! Remember weight should challenge our position but it should NEVER change it.
B.) 10 min AMRAP:
4-8-12-16-20
Air Squats
Down Ups
Friday 27th January
A.) Catch Up Session
B.) 5 Rounds for time of:
15 Unbroken Wall-balls (9/6kg)
10 Deadlifts (80/60kg)