W.O.D.

Monday

Strength

1) 10min emom

1 Clean & Jerk (Build to a heavy single)

2) Back squat 3 x 12

3) Clean pulls 4 x 3 @ 105% (focus on control from the floor then explosive from knees to hip extension)

Conditioning

2km row for time.

Monday

Strength

Bench press 4×15 (dumbells)

Deadlift 3×10

Hang power clean 4×4

Metcon

For time

50 cal row

50 KB thrusters 16-12kg

50 Toes to bar

Monday

Conditioning

5 rounds for time:

500m row

400m run

Strength/ mobility/ skill

30 Turkish get ups (light weight)

Monday

Metcon

10 x 2min Amrap

20 cal Assault bike

Sled Push (as far as possible for what ever time you have left in the 2 minutes).

rest 2 minutes between rounds.

Monday

Strength

Squat clean 5×3 (build to a heavy triple)

Split Jerk 5×2 (build to a heavy double)

Metcon

5 rounds for time

300m row

50 double unders

3 rope climbs

20sec l-sit hold


Saturday

Partner wod

5 rounds each for time

500m row or 30cal assault bike

15 Thrusters 40-30kg

1:1 work /rest, each partner does 5 rounds.

Tuesday

Strength

Deadlift 3-3-3-3-3

Push press 4-4-4-4

Metcon

For time

30m double kb front rack lunge (16s)

12 Deadlift (143kg)

12 muscle ups

9 deadlifts (143kg)

9 Muscle ups

6 deadlift (143kg)

6 Muscle ups

30m double kb front rack lunge (16s)


Thursday

Metcon

5 rounds

10 Thrusters (50kg)

400m run rest 1 minute

Strength

Weighted pull-ups 5×5

Weighted ring dips 5×5

Monday

Conditioning

3 x 1km row

Rest 2 min between rounds.

Strength

Hang power clean 3-3-2-2-1-1

Behind the neck strict press 4-4-4-4