17 Feb Monday 18/02/2019
30 min AMRAP
14 Front Rack Lunges 60/40
9 HSPU
15 Back Squats 60/40
25 Press-ups
15 Back Squats 60/40
9 Burpees over the Bar
14 STOH 60/40
30 min AMRAP
14 Front Rack Lunges 60/40
9 HSPU
15 Back Squats 60/40
25 Press-ups
15 Back Squats 60/40
9 Burpees over the Bar
14 STOH 60/40
HERO WOD
Chris Kyle
3 Rounds for Time
40 Kettlebell Swings 24/16
40 Box Jumps
40 Thrusters 30/20
40 Elevated Push-ups (feet on box jump box)
Tech:
Turkish Get Ups
25 min AMRAP
4 Wall Climbs
12 KB Goblet Lunges 32/24
12 T2B
2 Turkish Get Ups (1 per arm)
Touch n Go Clean + Jerk
5 @ 50% Bodyweight
5 @ 60% Bodyweight
4 @ 70% Bodyweight
3 @ 80% Bodyweight
3 @ 90% Bodyweight
2 @ Bodyweight
WOD
5 min to complete
21 Bodyweight Power Cleans
Then max cals ski/bike/row
5 min rest
5 min to complete
15 Bodyweight Squat Cleans
Then max cals ski/bike/row
5 min rest
5 min to complete
12 Bodyweight Ground to Overhead
Then max cals ski/bike/row
5 min rest
For the WOD –
1. Split Class in Half (group 1 and group 2)
2. Split each half into 3 groups
3. Maintain the 21/15/12 order for movements however rotate the 3 groups through the bike/ski/row to ensure everyone uses each machine only once
4. While group 1 works, group 2 rests, and vice versa.
Score = Total Cals
Tuesday:
Build to 2RM Split Jerk
4RFT
20 C2B Pull Ups
15 Wall Balls 12/9
400m run
Monday:
Skill
Handstands / Handstand holds / Handstand walking
7min AMRAP
6 HSPU
12 DL 70/45
8 Front Squat
3min rest
3min
Max reps Hang Snatches 45/30
Strength:
20 min
5 × 10 Bent Over Rows
Superset with
5 × max Ring Dips
16 min AMRAP
8 Box Jumps
8 Burpees Chest to Bars
8 Hand Realease Press Ups
Strength:
Heavy Push Jerk working upto 3RM
WOD:
4RFT (20 min cap)
200m run
20 T2B
40 STOH 45/30
Strength:
15 minutes to find a 1RM of the following complex:
Deadlift
+
Hang Power Clean
+
Front Squat
+
Push Jerk
+
Back Squat
+
Push Jerk
Then 5 minutes to cut back to 70% and complete max unbroken reps of the same complex.
(All movements to have a distinct pause between eachother e.g Front Squat to Jerk is NOT a Thruster)
WOD
16 min EMOM
1) 15 Cal Row
2) 50 Double Unders
3) 12 Cal Ab
4) 10 Burpees to Target/Rig
GOODBYE LEGS MONDAY 😉
Strength:
Squats – Pick a weight you think you can Front Squat for 10 reps (aim high)
Then complete:
3 sets of – Max Front Squats, then re rack the bar, and immediately Back Squat to take the total number of reps to 20 e.g.
Set 1) 10 Front Squats + 10 Back Squats = 20
@
Set 2) 8 Front Squats + 12 Back Squats = 20
Set 3) 6 Front Squats + 14 Back Squats = 20
WOD
3 RFT
36 KB Snatches 24/16
36 Wall Balls