Strongman Circuit :
In teams of 3-4, 2 rounds rotating through the following stations spending 4 minutes at each station accumulating as many reps as possible:
1. Fatbar Deadlifts 120/80
2. Dumbbell Bench Press 40/22.5
3. Deadball Over Shoulder 65/45
4. Sled Push 150/100
5. Tyre flips
Strength: 20 Min to find 5 RM Thruster
WOD: Chipper (25 min Time Cap)
35 C&J 50/35
30 Lunges 50/35
25 Ring Dips
20 Thrusters 50/35
25 Chest to Bar Pull Ups
30 Lunges 50/35
35 Over Bar Burpees
6 min AMRAP
6 Box Jump Overs
8 KB Snatches 32/24
10 Toes to Bars
REST 2 Minutes
6 min AMRAP
6 Burpee over KB
8 Goblet Squats 32/24
10 KB Swings 32/24
REST 2 Minutes
6 min AMRAP
6 KB OHS 32/24
8 KB Snatches 32/24
30 Double Unders
30*20*10*
Pull Ups
Push Ups
Wall Balls
* = 200m Run
Remainder to set 5RM Front Squat from the floor
Strength:
Partner 12 min EMOM
1 min on 1 min off
Max Unbroken Hang Cleans 75/50
Rest 5 min
15 min EMOM
Alternate between:
12/10 Cal AB
12 Hang Clean 50/35
12 Burpees
10 mins to Build to Heavy Power Clean and Jerk.
WOD:
20 min AMRAP
1 Clean and Jerk 90/60
2 Burpees
3 Strict Pull Ups
4 Deadlifts
5 HSPU
12 Minute Mystery EMOM…..
Farmers Carry Teams Relay 32/24
WOD:
5 Rounds For Time
21 KB Swings 24/16
15 KB OH Squats
9 Toes to Bars
1 min rest
12 min EMOM
Odds: 6 Thrusters 60/40
Evens: 10 Over Bar Burpees
Rest 4 minutes
For Time
10-15-20-25
Front Squat 60/40
STOH
25 mins Squat Snatch Technique: Build up to comfortable 3 (Reset after each rep) reps then complete 6 X 2 @ Weight (Reset after each rep).
WOD:
4 Rounds for time
30 Cal Row (RX+ = 30 Cal AB)
15 Hang Cleans 45/30
30 Wall Balls 9/6
15 Hang Snatch
Pairs WOD
30 min AMRAP
20 Double Unders
15 Push Ups
10 C2B (Pull Ups if you cannot go unbroken)
50m Sprint
Partner A does complete round then swaps with Partner B. Aim is to go UNBROKEN, as hard as you can. Scale so that you can get through each round AFAP.
Then:
15 min to build to 5RM Pair Deadlift
