Strength = Back squat 5×5 @ 75% (quick rests between sets) then EMOM x 4 max back squats in 1 min @ 50% 1 min on 1 min off
WOD= For time
5 rounds
run 400m/r0w 500/bike 25cal
30 Wall balls
5 bar muscle ups.. You must do at least 1 run/row/bike
Hero= The Don
For time.
66 Deadlifts 50/30 kg
66 Box jumps
66 Kettlebell swings 24/16
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters 30/15
66 Wall ball shots 9/6
66 Burpees
Scale half reps or partner
Strength= 25 mins Build to a max Clean + front squat
WOD =12min AMRAP
Buy in 100 Doule unders
100 Wall balls then;
max pwr cleans 70/45kg in remaining time
WOD= FRAN
Strength= In 10 mins build to a max 2 rep thruster off the racks, then EMOM for as long as possible 5 thrusters at 50/30kg plus 3 burpees add a burpee each minute.
Skill= Double under ladder 10mins 5,10,15,20,25,30,35,40,45,50<
Rest 3 mins
WOD: EMOMx 25min
1= 30 Double unders
2= 10-12 KB swing 28/20
3= 10/12 Box jump overs
4= 150m run
5= 15-12 cal row
Interval day= Warm up movements then
For time=
400m run
20 Pull ups
1 rope climb
rest 3 mins
400m run
20 T2B
1 rope climb
rest 2 mins
200m run
20 KB Snatch 32/24kg
1 rope climb
rest 2 mins
20 T2B
1 rope climb
400m run
rest 3 mins
20 pull ups
1 rope climb
400m run….
Remaining time Muscle/C2B practice
Hero= JOHN RANKEL.. Warm up movements then;
WOD: 20min AMRAP
6 Deadlifts 100/75kg
7 Burpee pull ups
10KB swings 32/24
run 200m
Skill= 15min HSPU/Pistol squats then 5 rounds 1min on 1min off 100m sprint max HSPU/press ups
WOD= 14min AMRAP
7 pwr cleans
7 C2B
7 front squats 60/40kg
Interval Day= Warm up movements then
For time 400m run, 15*12*9, Snatch 70/45kg, 400m run (*=2 rope climbs)
Rest 5 mins
9/12/15 OH squat, BF burpee
Rest 5 min
5 rounds 100m odd object carry, 10 GHD or 20 Ab mat sit ups
Strength= 20mins find a max Strict Press, then a max push press, then a max push Jerk.
WOD= For time 21*18*15*12*9*6*3
Push Jerk 70/45
*30 double unders
