WODS

MONDAY 15-12-14

MONDAY 15-12-14

A.
Metcon (3 Rounds for weight)
Three sets, for quality:
Seated DB shoulder press x 10 reps
L-Sit hold (accumulate 60 seconds)
Muscle up transition drill x 5 (use false grip)
B.
Deadlift (8×2 reps must be consecutive)
C.
Metcon (Time)
Three rounds for time:
10 HR Press-Ups
15 Pull-Ups
20 KB Swings (24/16 kg)

SATURDAY

SATURDAY

A.
Metcon (AMRAP – Rounds and Reps)
8 Mins for Quality
10 cal Row
5 Barbell Thrusters
5 Push Press
5 Good Mornings
5 Tempo Press Ups 30×1
B.
Metcon (3 Rounds for reps)
3 Rounds, Max Reps
60 secs Wall Ball Shots (9/6kg)
60 secs Power Clean (60/40kg)
60 secs Box Jumps (24″/20″)
60 secs DB Snatch (30/20kg)
60 secs Burpees
60 secs Rest

FRIDAY

FRIDAY

A.
3 Sets, Not for Time
40m Farmers Carry (32kg/24kg)
15 KB Deadlift (32kg/24kg)
30 secs – Front Leaning Rest
B.
Metcon (AMRAP – Rounds and Reps)
15 Min

20m OH Walking Lunges
20 Plate Twists
20m Straight Leg Bear Crawl

C.
20 Mins Mobility Drills
Wrist Mobility
Hip Mobility
Shoulders Mobility

THURSDAY

THURSDAY

A.
Three Sets
Not for time:
KB Swings x12 reps
Kipping Swings x12 reps
Pistol Progression x6 reps each leg
B.
Shoulder Press (5-4-3-2-1)
Set 1 – 5 Reps
Set 2 – 4 Reps
Set 3 – 3 Reps
Set 4 – 2 Reps
Set 5 – 1 Reps
C.
Metcon (Time)
5 Rounds for Time
3 Shoulder to Overhead (50/35kg)
6 Front Squat (50/35kg)
9 Bar jumping burpees
200m Run

WEDNESDAY

WEDNESDAY

A.
Hang Power Clean (5 Sets of 3 Reps)
Rest 2-3 Mins Between Sets
B.
Metcon (3 Rounds for time)
3 Rounds:
Deadlift x 7 reps
Box Jumps x 14 reps (24″/20)

2 min rest between each round

Use the heaviest deadlift load you can handle unbroken for all sets
C.
Metcon (Time)
Row 250m
15 Weighted Sit Ups
30 DU (90 Singles)
Row 500m
20 Weighted Sit Ups
40 DU (120 Singles)
Row 750m
25 Weighted Sit Ups
50 DU (150 Singles)

TUESDAY

TUESDAY

Gymnastics
Three Sets, Not For TIme
Wall Climbs (3)
Hollow Hold (Max hold)
Hard Pulls Row (15 pulls)
(15-20 S/M)
Four Sets of
Metcon (4 Rounds for reps)
Dips x 30 secs
Rest 30 secs
Toes to Bar x 30 secs
Rest 30 secs
Wall Sit Hold x 30 secs
Rest 30 secs
Horizontal Row x 30 secs @1010
Rest 30 secs
Run 400m

Rest 2 Mins


MONDAY

MONDAY

A.
IN 6 SETS, FIND YOUR 1RM OF BACK SQUAT:
SUGGESTED LOADING:
SET 1: 5 REPS
SET 2: 3 REPS
SET 3: 2 REPS
SET 4: 1 REP
SET 5: 1 REP
SET 6: 1 REP

REST 2- 3 MINS BETWEEN SETS

B.
ON THE MINUTE, EVERY MINUTE, FOR 10 MINUTES, COMPLETE:

4-6 STRICT PULL UPS

C.
FOR TIME:
21-15-9

WALL BALLS (9/6 KG)
HAND RELEASE PRESS UPS
KB SWINGS (24/16 KG)


Fran

Fran

400 m run
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

1 125 126 127