Monday 11
WOD 1
Sumo Deadlift
10-10-10-10-10
WOD 2
3 rounds For Time:
21 Box Jumps 24″/20″
15 Toes To Bar
9 Power Cleans 50/35kg
*8min Time Cap
WOD 3
Tabata Core
Plank
Side Plank L
Side Plank R
*9 Rounds of 20s work 10s rest
Tuesday 12
WOD 1
EMOM10
Min 1: 10 Ring Dips
Min 2: 5 HSPU
WOD 2
10-20-30-40-50
Ab Mat Sit Ups
SA DB Alt Snatch 22.5/15kg
DU
*20min Time Cap
Wednesday 13
WOD 1
Front Squats
5-5-5-5-5
WOD 2
EMOM15
Min 1: 12 BB Front Rack Lunges 30/20kg
Min 2: 2 Pull Ups
*Add 2 reps to each movement each round
**Maintain highest rep range of each movement for remainder of time
Thursday 14
WOD 1
Strict BB OH Press
10-8-5-3-2-1
WOD 2
For Time:
10-1
Shuttle Sprints
Burpees
*15min Time Cap
Friday 15
WOD 1
50 Thrusters 42.5/30kg
40 Pull Ups
30 American KB Swings 20/16kg
20 T2B
10 HSPU
*12min Time Cap
WOD 2
EMOM10
Min 1: 30sec Hollow Rocks
Min 2: 30s Supermans
Saturday 16
WOD 1
SA DB Snatch (each side)
3-3-3-3-3-3
WOD 2
5 Rounds For Time:
200m x KB Farmers Carry (20 lengths) 20/16kg
10 SA KB OH Squat (5 each side) 20/16kg
*10min Time Cap
Sunday 17
REST DAY