29 Oct Monday 30th October
Strength:
15 mins to find 3RM back squat
-then partner up-
Emom 12. (1 min on, 1 min off)
Max rep back squats (60% of 3RM)
WOD:
AMRAP 7
2*4*6*8*….
Push press (50/30)
*=20 bar hops
Protected: WOD/Blog
26 Oct Friday 27th October
Hero WOD= Hidalgo
Run 3.2km
rest 2 mins
20 squat cleans 60/40kg
20 box jumps
20 OH lunges 20kg plate (off bar)
20 box jumps
20 squat cleans
rest 2 mins
run 3.2km
25 Oct Thursday 26th October
Skill= 15min HSPU/Pistol squats
WOD= 25min AMRAP
2 Deadlifts 120/80kg
4 burpee pull ups
6 HSPU
100m run
24 Oct Wednesday 25th October
Interval Day= Warm up movements then in pairs min on min off
1) EMOM x14 min on/min off 1x rope climb max cal bike (hit it hard)
Rest 5 mins
2) EMOM x14 min on/min off 7/5 t2b or 10 ab mat sit ups max cal row (hit it hard
Rest 5 min
5 mins 2’s or 3’s max Dead ball over shoulder (go heavy)
24 Oct Tuesday 24th October
Strength: 3 TnG snatches building in weight.
WOD: 12min AMRAP
2rounds of
15 Power snatch 60/40
30 Double unders
Then;
6 Bar MU
19 Oct Friday 20th October
Hero WOD:
“Abbate”
Run 1.6km
21 clean and jerks (70/45kg)
Run 800m
21 clean and jerks (70/45kg)
Run 1.6km
18 Oct Thursday 19th October
Cardio:
In pairs 5 rounds each:
20/17 calorie row/bike
*as hard as possible
WOD:
15min AMRAP
3 rounds of
5 pull ups
10 push ups
15 airsquats
-then 2 deadlifts (120/80kg)-
3 rounds of
5 pulls
10 push ups
15 air squats
-then 4 deadlifts (120/80kg)-
*repeat and keep adding 2 deadlifts each round
17 Oct Wednesday 18th October
Strength:
Emom until failure
3 TNG power cleans (60/40)
*add 1 rep every minute
WOD:
50 deadlifts (60/40)
40 power cleans
30 front squats
20 S2OH
10 bar facing burpees
*Emom:
12 bar hops
16 Oct Tuesday 17th October
Interval Day.
W.O.D:
21*15*9*
Kb Swings (28/20)
Goblet squats
*= 100m waiters carry
5mins Rest into
21*15*9*
Kb snatch (28/20)
Alternating goblet lunges
*=20cal bike/row/ski
15 Oct Monday 16th October
Skill work:
Emom 16:00
1. 1-3 rope climbs
2. 20-40 double unders + 6-10 db snatches (22.5kg/15kg)
*Start high and try hold numbers as long as possible.
W.O.D:
12min Amrap:
15 wall balls (9/6)
50m run
At 12 minutes, partner up, and immediately go into 400m deadball carry
*choose a heavy weight