21 Mar Friday 22/03/2019
Strength
3 x 10 Good Mornings
WOD
Modified Donny
21-15-9-9-15-21
Deadlifts 100/65
Burpees over bar
Protected: WOD/Blog
20 Mar Thursday 20/03/2019
For time:
50 Box jumps
50 Pull-ups
50 Kettlebell swings 24/16
50 Goblet Lunges (alternating)
50 Knees to ELBOWS
50 Push press 45/30
50 Situps
50 Power Cleans 45/30
50 Burpees
50 Double unders
Note: Knees to TRICEPS are NOT Knees to ELBOWS…
19 Mar Wednesday 20/03/2019
20 min Ladder:
1, 2, 3, 4, 5, 6… etc until failure, then go back down the ladder
Of
Strict Pullup + Strict Ttb complex
E.g
1 Strict Pullup + 1Strict Ttb
2 Strict Pullup + 2 Strict Ttb
3 Strict Pullup + 3 Strict Ttb
Etc
Rest as needed between sets, make sure you’re fully recovered before commencing each set.
Scale – Kipping or Banded pullup + knee tuck for ttb
9min AMRAP
15 Wallballs 9/6kg
30 DU
3 min rest
3min MAX Thrusters 30/20kg
18 Mar Tuesday 19/03/2019
Build to 1RM Cluster
20min AMRAP
400m run
Max effort Unbroken Press-ups
SCORE= total Press-ups
17 Mar Monday 18/03/2019
Snatch Tech:
Build up to working weight then 10×1 Squat Snatch
Working at a challenging weight, but not so heavy to compromise technique.
WOD
4RFT
16 DB Snatches 22.5/15
16 1 Arm OH DB Lunges
16 T2B
14 Mar Friday 15/03/2019
5:45am + 9:15am
Core Tabata:
12 Rounds (6 minutes) of
20 sec on 10 sec off
1. T2B
2. Mountain Climbers
3. Russian Twists
4. Sit ups
Rest 6 minutes
12 minute AMRAP
12 Burpees
30 Mountain Climbers
7 HSPU
Rest 6 minutes
3 RFT
200m Run
12 Power Snatch 45/30
6 Burpees over the bar
Afternoon classes – 19.4 – Theme is Gangstah
13 Mar Thursday 14/03/2019
Strength:
Deadlift – Build up to 3 heavy sets of 2 reps. Drop the bar and reset after each rep.
Then
25 minute ascending ladder
1*2*3*4*5… etc
Strict Pull Up
Front Squat 50/35
SDLHP 50/35
* = 200m run
12 Mar Wednesday 13/03/2019
no
Strength
Build upto working weight then, 6×3 Strict Press
In between sets, Rope Climb tech
Focus on high knee holds (strong core) and a strong bite with the feet.
Then
5 RFT (15 min cap)
2 Rope Climbs
20 Press-ups
15 KB Swings
11 Mar Tuesday 12/03/2019
Tech:
10×1 Clean and Jerk
To be performed as a Squat Clean and Split Jerk – working at a challenging weight, but not so heavy to compromise technique… so check the ego at the door…. (mostly a note to self – Frenchy)
WOD
18 min AMRAP
12 Pull-ups
9 Hang Cleans 75/50
30 Double Unders
10 Mar Monday 11/03/19
Heavy 5×5 Back Squats building in weight
3RFT
15 Push Press 60/40
18 Front Rack Lunges
9 Power Snatch
6 Thrusters