09 Oct Mon 10th Oct
Gymnastics: HSPU 3×10 strict
TTB 3×10 strict
WOD: 9min Amrap
2-4-6-8-10-12-14…
SDLHP 50/35
TTB
Protected: WOD/Blog
06 Oct Fri 7th Oct
Strength: Bench press with dumbells.
4×5 @ a heavy weight.
WOD: Chipper
50 Double unders
40 Pull up
30 Kb snatch 32/24
20 Pistols
10 HSPU
50 Double unders
05 Oct Thurs 6th Oct
Strength: Front Squat 3×3 @ 85-90%
WOD: 7min AMRAP
3-6-9-12-15-18…
Thruster 42.5/25
CTB
Rest 2min, then
2min Max thrusters
04 Oct Weds 5th Oct
Skill: Muscle up Practice 4×5 sets quality try for unbroken.
WOD: For time
15-10-5
Deadlift 140/80
Muscle up
03 Oct Tues 4th Oct
Strength: Power Snatch 3×2 @ 90%
WOD: 4 RFT
12 Power snatch 50/35
12 Press Up
12 TTB
02 Oct Mon 3rd Oct
MetCon: 3 sets of 1:30min max calorie assault bike.
Rest as needed between sets
Score= total calories
WOD: 15min EMOM
20 Wall balls 9/6
10 Burpee box jump
10 Kb swings 32/24
29 Sep Fri 30th Sept
MetCon: 3 sets of 1.30min Max distance row. Rest as needed between sets
record total meters rowed
WOD: 3RFT
30 Double under
15 Kb swings 32/24
10 burpees
5 Muscle ups
28 Sep Thurs 29th Sept
Strength: Clean & Jerk, building to a 1RM
WOD: For Time
800m Run
30 C&J 60/40
800m run
27 Sep Weds 28th Sept
Tabata:
1 round Superman
1 round Hollow rock
TTB, Practice, kipping,recycling.
K
WOD: 15min EMOM
30 Double unders
15 Box jump overs
12 TTB (try to do unbroken)
