Wednesday 09 May 2018
09/05/18
‘She-Bear’
20 min to establish a heavy barbell complex
1 Power Snatch
1 Over Head Squat
1 Squat Snatch
1 Over Head Squat
1 Snatch Balance
1 Over Head Squat
RX: Heavy
INT: Heavy
SC: Practice
Thursday 10 May 2018
10/05/2018 OPEN GYM Skills Strength Mobility Catch Up AEROBIC CAPACITY 5 Sets 3 Deadlift (75/105) 6 Box Jump (24/30) 12 Tuck Jump 200m Max Effort Row 24 Air Squat Rest 4 min ENDURANCE TRAINING For Time 9 Rope Climb 12 Ring Muscle up 15 Bar Muscle Up Rest 5 Min 8 min AMRAP…
Friday 11 May 2018
11/05/18
For Time
600m Run
50 Air Squat
400m Run
30 Burpee
200m Run
10 Pull Up
RX: As Prescribed
INT: 40 Air Squat 20 Burpee 5 Pull Up
SC: Where Required
Saturday 12 May 2018
12/05/18
‘The Don’
66 Deadlift (35/50)
66 Box Jump (20/24)
66 Kettle Bell Swing (26/24)
66 Knee To Elbow
66 Sit Up
66 Press Up
66 Pull Up
66 Thruster (15/20)
66 Wall Ball Shot (8/10)
66 Burpee
66 Double Under
Sunday 13 May 2018
13/05/18
Open Gym 1200-1400
‘Competitor WOD’
For Time
25 Cal Row
3 Front Squat (56/80)
25 Cal Row
9 Back Squat
25 Cal Row
15 Deadlift
Monday 30 April 2018
30/04/18
5 RFT
5 Over Head Squat
10 Toe To Bar
RX: 50/70 kg 10 TTB
INT: 42.5/60 kg 5 TTB
SC: Where required
Tuesday 01 May 2018
01/05/18
15 min AMRAP
20 Push Press
200m Run
10 Burpee Box Jump
RX: 30/40 kg 20/24 in
INT: 20/30 kg 18/20 in
SC: Where required
Thursday 03 May 2018
03/05/18
OPEN GYM
Skills
Strength
Mobility
Catch Up
AEROBIC CAPACITY
Air Assault Bike
30 min Intervals
30s On 30s Off
ENDURANCE TRAINING
10 min to establish a heavy snatch
Rest 5 mins
4 RFT
400m Run
15 Wall Ball
15 Pull Up
Rest 5 mins
21-15-9
Cal Row
HSPU
Friday 04 May 2018
04/05/18
For Time
50-40-30-20-10
Double Under
Alternating Dumbbell Snatch
RX: DU 15/22.5kg
INT: 30-25-20-15-10 10/20kg
SC: Where required
