Wednesday 28th July
'Long WOD Wednesday'
5 mins : 1000m / 800m Row
Remaining time = Max Air Squats
5 mins : 60/48 Cal echo bike
Remaining time = Max Press ups
5 mins ; 2000m / 1600m C2 Bike
Remaining time = Max V-sits
Rotate through all 3 for 2 total rounds
Rest 2 mins between
Tuesday 27th July
A. Pick a gymnastics skill
B.) 15 minute AMRAP : 21 Wallballs (9/6)
15 STOH (60/40)
9 BMU / Pull up variation
Monday 26th July
A. Tempo Deadlift - Heavy 5 then 3x5 @ 80%
- 41X1
- Not Touch and Go
B. 3x20 Banded Hamstring curls
C. Every 2 minutes x 5 rounds
20 burpees
Remaining time max double Unders
Friday 23rd July
A.) Catch up Session
- Catch up on any missed lifts from this week
B.) EMOM x 12 (alt)
1. 0:30 Max Thrusters (42.5/30)
2. 0:30 Max Burpees over Bar
Score = Total reps and weight used
Thursday 22nd July
A.) Choose a lift:
Snatch or Power snatch / Clean or Power clean
3 reps every 90 seconds x 7 sets (building)
B.) 'Fight Gone Bad'
1 Minute Max Wall Balls (9kg/6kg)
1 Minute Max SDHP (35kg/25kg)
1 Minute Max Box Jumps (20")
1 Minute Max Push Press (35kg/25kg)
1 Minute Max Rowing (Cals)
Rest For 1 Minute Between Rounds & Your Score Is The Total Reps Accumulated
Wednesday 21st July
'WOD Pain - Long WOD Wednesday'
In a 12 Minute Window:
100 Burpees
Max cals in remaining time
-Rest 5 mins-
In 12 Minute Window:
Total Cals from part A
Max Burpees in remaining time
Tuesday 20th July
A.) Pick a gymnastics skill
B.) 5 x 2 Minute Windows
50 Double Unders
10 Hang Power Cleans (60/40)
Max Yates Bent Over Rows (60/40)
-Rest 1 minute between rounds-
Monday 19th July
A.) Front Squat 3RM
B.) Strict Toes to Bar 3x8-12
C.) In a 10 Minute Window :
50/40 Cal Bike
40 DB Box step overs (2x22.5/15)
Max Medball Cleans in remaining time (9/6)
Friday 16th July
A.) Catch up Session
- Catch up on any missed lifts from the week
B.) Complete the following for quality:
3 Rounds
Banded face pulls x 20
Plate front raises x 10
C.) For time :
100 Double Unders
80 Wallballs
60 / 45 cals
40 Pull Ups
20 Power snatch (42.5/30)
Thursday 15th July
A.) Bear Complex
- 15 Minutes to Establish a Heavy Single
- Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
B.) 'Dt'
Complete 5 rounds for time of:
12 Deadlifts (70kg/47.5kg)
9 Hang power cleans
6 Push Jerk