WEDNESDAY 1st NOVEMBER a) Power Snatch (medium) (WEIGHT) 10min – 3 reps E.M.O.M b) Clean + Jerk (heavy) (WEIGHT) 10min – 3 reps every 2mins c) Metcon – 10mins AMRAP (partnered) (ROUNDS+REPS) Take turns doing a full round of: 3 deadlifts 3 hang power cleans 3 front squats 3 S.T.O 100m row *bar (50/30)(40/25)(30/20) Competition Extra […]
SUNDAY 1st OCTOBER REST DAY MONDAY 2nd OCTOBER a) Press – Week 5 (WEIGHT) 15min – build to 4×4@80% b) Skills – 10min on rope climbs (NO SCORE) *Either open practice or EMOM c) Metcon – 10min AMRAP (ROUNDS+REPS) 60 double unders 30 O/H lunges 15 toes to bar *bar (35/25)(30/20)(25/15) Competitors Extra Work: a) legless […]
FRIDAY 1st SEPTEMBER a) Deadlift: Testing (WEIGHT) 15min – 1RM b) Metcon – 20min Cap (TIME) 60 deadlifts 60 pull ups 60 S.T.O 60 toes to bar 60 cal row *deadlift (70/45)(60/40)(50/30) *S.T.O (50/30)(40/25)(30/20) Competitors Extra Work: a) Metcon – For Time 600m run 25 D/B snatch (22.5/15) 20 burpee box jump 15 double K/B […]
TUESDAY 1st August A) Front squat: (WEIGHT) Build to 6@70%,4@72.5%,2@75% – 10min B) Strict Pull ups/HSPU (NO SCORE) Alternating EMOM – 10min C) For time – 15min cap (TIME) 30,25,20,15 reps of: Toes to bar D/B or K/B Front rack lunges *K/B (24/16)(20/12)(16/10) or D/B equivalent *Rx+ d’ball or sand bag Competition extra work 21min […]
WEDNESDAY 1st FEBRUARY Strength (WEIGHT FOR BOTH) Bench + farmer’s walk 20mins – total of 3 rep bench and 10m farmer’s walk Conditioning – 10mins (NO SCORE) Alternating minute rounds: a) double unders b) row/bike/ski THURSDAY 2nd FEBRUARY Skills (NO SCORE) Rope climbs 10min – tech/practice Conditioning Metcon – 25min cap (REPS) Muscle ups 2,4,6,8,10 Front […]
