W.O.D.

Thursday

Metcon

With a continuous running clock

0-10min

 

21-15-9 reps

Cals Assault bike

Deadlift 100kg

10-20min

21-15-9 reps

Wall balls

Kettlebell swings

20-30min

21-15-9 reps

Cals row

burpees over rower

Tuesday

Strength

Snatch 2-2-2-2-2

Clean and Jerk 2-2-2-2-2

Front squat 5-5-5

Conditioning

10 x 200m row (rest 30sec between sets)

Monday

Strength

Split Jerk 3-3-3-3-3

weighted pull-ups 6-6-6

Conditioning

For time

Run 5km

Thursday

Strength

5 rounds for reps

Max bench press (bodyweight)

Max pull-ups

rest 3 minutes between rounds.

conditioning

For time

Row 2km

Wednesday

Strength

Deadlift 10-8-6-4-2

As many legless rope climbs as possible in 3 minutes.

Conditioning

5 rounds for time

20 cal assault bike

50 double unders

20 GHD situps

Tuesday

Strength

Front squat 5-5-5-5-5

Strict press 3-3-3

Metcon

3 rounds for time

30 cal assault bike

30 toes to bar

30 box jump overs

Monday

Metcon

10 rounds

3 power snatch 60-40kg

15 wall balls

Strength

Weighted box step 10-10-10 (5 each leg)

Saturday

Strength

Power clean 3-3-2-2-1-1

Weighted ring dips 5-5-5

Metcon

Every 2min for 20min

50 double unders

10 burpees

100m run

 

Friday

Strength

Thruster 10-8-6-4-2 (build to a heavy double)

Weighted pull-ups 3-3-3-3-3

Metcon

row 5x 500m rest 90sec between sets

 

Saturday

Metcon

For Time

15 muscle-ups (scale with chest to bar pull-ups)

400m run

10 Muscle-ups

400m run

5 muscle-ups

400m run

Core/strength

accumulate 2min l-sit hold

Every time you drop complete 7 GHD sit-ups