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Wednesday 1st October
5 mins technique
20 mins
Barbell row 3 rep max.
Deadlift / row
10 reps OMEM

Thu 2nd
20 mins
Max 2 hang squat clean
3- front squat
3- cleans
3- S2O
60/40. 50/30. 40/25
10 mins

Fri 3rd
Gymnastic with
Weight WOD

Mon 6th October

14.4
60- cal row
50- T 2 B
40- wall balls
30- cleans 60/40
20- M / Ups
14 mins

Tue 7th
14.5
21-18-15-12-9-6-3.
Thrusters 43/30
Burpees
For time.

Wednesday 8th
14.3
Deadlift/ box jump
15 – box jumps
60/43. 10reps
15 – box jump
85/60. 15reps
15 – box jump
102/70. 20 reps
15 – box jump
125/83. 25 reps
15 – box jump
145/93. 30reps
15- box jump
165/103. 35 rep
15 – box jump.
8 mins

Thu 9th
14.2
0 to 3 mins
2 rounds of:
10 overhead squats, 43/30 kg.
10 chest-to-bar pull-ups
3 mins to 6 mins
2 rounds of:
12 overhead squats, 43/30
12 chest-to-bar pull-ups
6 mins to 9 mins
2 rounds of:
14 overhead squats, 43/30.
14 chest-to-bar pull-ups

Fri 10th October
14.1
30 – D/Unders
15- power snatch or C&J .
10 mins

Sat 11th
Crazy Saturday M&M

 

Monday 13th October
Partner deadlift.
Start. 60/30. 80/40. 100/60. 110/70
Finish.150/75.170/85..190/105.. 200/115.
Men up in 10 kg every set .
women up in 5 kg every set.
200m row 10 D/L
200 m row 9 D/L
200 m row 8 D/L
Etc down to rep 1 max
35 mins work to max single.

Tues 14th
10 – ab mat wall ball.
10 Push ups.
10 – air squats.
Row 250 m
For time 10,000 m

Wednesday 15th
Squat / row ladder (200 m)
60/60. 40/40.. 20//20
150 / 105. 130/ 85. 110/ 65.
Men up 10 kg , women 5 kg
200 m row 10 squats.
200 m row 9 squats.
Etc down to 1 rep max.
35 min

Thu 16th
Partner up.
3 rep bear max x 10 sets.
25 mins.
10 min bear
Count all reps .
60/40 .. 40/25… 30/20
5 Pts ….3 Pts … 1 Pts

Fri 17th
15 mins.
Handstands / walks
Pair up system 9
Count total meters

Sat 18th

Crazy Saturday

 

Mon 20th
1- rope climb
2- bar muscle ups ( boxes )
3- strict pull ups. ( band )
4- hand stand push ups or hold.
5- bar or ring dips.
6- toes to bar ( ring)
40 mins amrap

Tue 21st
Strict Rack press
2- Rear & 2- front.
Metcon
Wall crawls / H/S
21/15/9 . 40/25.. 30/20 .

Wed 22nd
Back squat
10-1 increasing weight.
Metcon
Sally 60/40. 50/30. 40/20.

Thu 23rd
Max part Split jerk
Metcon
Partner up
100 S2 O/H
50/30. 40/25.
Put bar down 10 pull ups each.

Fri 24th October
Partner up Max
2 rep deadlift
Metcon
Deadlift / box jump.
1-1. 2-2 etc 10 mins
Mobilty.

Sat 25th October
M&M Crazy Saturday

 

Mon 27th
Max Bear (5 reps)
Metcon
Bear amrap.
50% of 5 rep max.

Tue 28th
5 rep Front squat
Metcon
Front / back / air squat
5/10/15

Wed 29th
Gymnastics

Thu 30th
5 rep Snatch balance
Hang snatch
OMEM

Fri 31st
System 7 partner row
score over 4,000/3,400