WODS

Tuesday – 23/07/2019

Tuesday – 23/07/2019

Warm-up
Gymnastics
Metcon (No Measure)
Gymastics Complex:

E90SECS x 6

A) 3 strict ring MU’s + 3 strict ring pull ups + 20sec hold on the rings

OR

B) 3 strict pull ups + 3 strict chin ups + 20secs chin up hold

Choose one that will be challenging to you, but allow you to work the gymnastic element. Can scale the rep range if needed!
Metcon
Metcon (Time)
20 down to 2 burpees over KB

And 5 SA FR squats @ 32/24 between each rep range

15 minute time cap


Monday – 22/07/2019

Monday – 22/07/2019

Weightlifting
A: Front Squat (5, 4, 3, 2, 1)
*Rest will increase as the reps decrease, due to the load going up.

*Ideally wants to look like 60%, 70%, 80%, 90%, then the final rep can push a bit. Looking for a daily max, NOT necessarily a 1RM.

Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:

5 devil press (22.5/15)
7 T2B/V-ups
9 Box Jump overs (24/20)


Saturday – 20/07/2019

Saturday – 20/07/2019

Metcon
Metcon (AMRAP – Rounds and Reps)
In pairs:

35min AMRAP

400m run (together)
200 Abmat sit ups
400m run (together)
100 DB C+J (22.5/15)
400m run (together)
50 Burpee to target


Friday – 19/07/2019

Friday – 19/07/2019

Weightlifting
Power Snatch (6 x 3)
Every 90secs

*increasing weight to a heavy set of 3 – NOT TnG.
Metcon
Metcon (Time)
2km row for time

BUT EMOM 2 DB Power Snatch @ 30/22.5

NO CAP

*Be efficient in and out of the rower and scale the weight of the DB down if required, to enforce consistency throughout the workout.

Thursday – 18/07/2019

Thursday – 18/07/2019

Weightlifting
A1): Barbell Hip Thrusts (3 x 12)
Weightlifting
A2): DB Single Arm Row (3 x 10/10)
*Hypertrophic rep range, this will feel tough and burn a little, should be nearly failing on last rep (8-9/10

rest 90secs-2mins

Metcon
Metcon (Time)
Working 90secs ON/90secs OFF, complete the following until 100reps are reached:

15/12cal bike/row – cap at 45secs
100 DB box step ups (1x 22.5/15)

TC: 20mins

*scale the weight as needed, so you are able to get a consistent amount of step ups each round!

Wednesday – 17/07/2019

Wednesday – 17/07/2019

Weightlifting
A): Split Jerk w/ 2sec pause in dip position (6 x 3 @ 60-70% / 6-7/10 RPE )
*be strict on the timing in the dip position, this is why the % is what is it. Be explosive!
Metcon
Metcon (AMRAP – Reps)
10 x 1min rounds

15-20 air squats
Max Power Cleans @ 50/30

*rest 1min after each round

The BB power cleans can be subbed for DB PCs if required (2×22.5/15)

*Your score is the lowest amount of power cleans over the 10rounds.


Tuesday – 16/07/2019

Tuesday – 16/07/2019

Weightlifting
A1): Bench Press (5 x 6 @ BW)
Weightlifting
A2): Row (15/12 cal sprint)
*Heavy push and speed/strength dynamic pull element.

rest 2-3mins

Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP

10 KB deadlifts @ 24/16
7 KB front rack squats
5 HSPU

CASH OUT
Carries
100m each hand OH DB carry left hand
100m each hand OH DB carry right hand
100m suit case carry
100m suit case carry

Monday – 15/07/2019

Monday – 15/07/2019

Weightlifting
A1): Zercher Squats (3 x 6 @ 70% / 7/10 RPE)
*Reduced loaded of the spine, Increase element of anterior core loading, through this squat variation
Weightlifting
A2): Pogos (3 x 20 – be fast off ground!)
*element of increasing in reactive strength.

2-3mins rest

Metcon
Metcon (Time)
30-20-10
DB Thrusters (22.5/15)

*200m run after first set
400m run after second set
800m run after final set

TC: 20mins


Saturday – 13/07/2019

Saturday – 13/07/2019

Metcon
Metcon (Time)
In pairs:

30min AMRAP

60/45 cal row
50 Burpee Box jumps (24/20)
40 V-ups
30 alt. DB snatch (22.5/15)


Friday – 12/07/2019

Friday – 12/07/2019

Metcon
Curtis P – Prep
10mins to build up to a 7/10 RPE Curtis P
Metcon (Time)
15 Curtis P for time (50/35)

1 hang squat clean + 1 right leg lunge + 1 left leg lunge + 1 push press

TC: 15mins

Weightlifting

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