22 Apr Monday 22 April 2018
Strength:
E2M x6 10 Front Squats (from ground if not enough racks)
16 min AMRAP
9 STOH 60/40
6 Over bar burpees
3 Ring Muscle Ups
Protected: WOD/Blog
19 Apr Friday 20 April 2018
Strength 20 min:
Build to 1 RM Hang Snatch
4 Rounds of:
1 min each station 30 sec transition, max cals:
Row
Bike
Ski
1 min rest
score = total cals
18 Apr Thursday 19 April 2018
Strength 15 min:
Bear Complex:
1 Deadlift
1 Power Clean
1 Front Squat
1 STOH
1 Back Squat
1 STOH
Build to 1 RM
18 min E3MOM:
10x front squats + 100m Run
Choose own weight (challenging but unbroken)
17 Apr Wednesday 18 April 2018
Strength: 5×5 Weighted pull ups
Superset with
5×5 Weighted dips
For time:
9/6/3 Ring Muscle Ups+ Burpee
12/9/6 Chest to bars +Burpee
15/12/9 Pull Ups+Burpee
scale:
MU – Low ring transition or banded ring transition
CTB – pull up
pull up – Ring Row
16 Apr Tuesday 17 April 2018
20 mins to build to
max depth 3 rep strict HSPU … and
max depth 3 rep kipping HSPU
WOD – TC 17min 30 secs (2:30 rounds)
7 rounds for time
14/11 Cal Row
7 HSPU
7 Power clean 50/35kg
Scale: row cals (finish in less than 1min), HSPU to 2x DB strict Press (challenging but UB for first 4-5 rounds), Power Clean should be able to go UB TnGo for 4-5 rounds.
15 Apr Monday 16 April 2018
Skill:
15 min to work up to a 5ep Sumo Deadlift
WOD: 18 min AMRAP
3 Bar MU
6 Sumo Deadlift 100/70kg
12 wall balls
15 Walking Lunges (with ball)
12 Apr Friday 13 April 2018
Fran, Grace, Isabell, Karen – in EMOM format
This WOD is to be used to as an opportunity to focus on technique through each of the movements while working at sub maximal capacity.
Choose a scale/weight that you can go unbroken on for each of the movements. Except for the pull ups. Attempt as many as you can do with good form and then finish the rest of the reps with ring rows.
have fun – Coach Prime
EMOMx30
4 rounds each of …
a) 12 thrusters 42.5/30kg
b) 12 pull ups
Straight into
6 rounds each of …
c) Clean & Jerk 60/40kg
d) Snatch 60/40kg
Straight into
10 rounds of …
e) 15 Wall Balls 9/6kg
11 Apr Thursday 12 April 2018
Double Under Technique :
10 minute Ladder:
3*6*9*12*15…… etc
Man Makers 22.5/15 (2 Dumbbells)
* = 30 Double Unders
5 minutes rest
10 minute AMRAP
14 Dumbbell Snatch 22.5/15
7 Dumbell Thrusters
Man Maker:
10 Apr Wednesday 11 April 2018
8 Min Tabata, 30s on 30 s off, Alternate between:
1) Pistols
2) Ring Rows
5 RFT:
200m Run
21 Box Jumps
15 KB Swings 24/16
9 Burpee Box Jump Overs