W.O.D.

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

Thursday

Strength

Split Jerk 5-4-3-2-1

L-pull ups 3x max

Metcon

10min amrap

3 Deadlift 125kg

7 push press 50kg

30 double unders

Wednesday

Metcon

for time

100 power cleans 60-40kg

every minute complete 5 burpees over bar

skill/mobility

30 Turkish get ups

Tuesday

Strength

Overhead squat 3-3-3-3-3

Snatch balance 5-5-5

Metcon

7min amrap

200m row

50 double unders

Friday

Midline

For time

100 GHD situps

Conditioning

For time

Run 1.6km

Row 2km

Run 1.6km

Wednesday

Strength

Front squat 2-2-2-2-2

weighted ring dips 5-5-5

Metcon

5 rounds for time

12 box jumps

9 power clean 50-35kg

6 push press 50-35kg

Tuesday

Strength

Bench press 10-8-6-4-2

Deadlift 3-3-3

Metcon

15min amrap

30 double unders

30m sled push (challenging weight)

3 legless rope climbs