Monday 14
WOD1
EMOM12
After each exercise perform 5 burpees
1: 7 Elevated Ring Rows
2: 7 Ring Dips
3: 7 TTB
WOD2
400m Row
20 HSPU
400m Row
40 Wall Balls@9/7kg
400m Row
60 AKB Swings@ 24/20kg
400m Row
80 DU
400m Row
25min T.C.
Tuesday 15
WOD1
3 and 3s
1 Snatch grip push press + 3 OH Squats = 1 Rep
5 x 3 – Building to a heavy triple
WOD2
3-6-9-12+
Squat Snatch@ 35/25kg
Pullups
20min T.C.
Wednesday 16
WOD1
EMOM15
1: 30s Bottom of Pushup Hold (Chest 2” from floor)
2: 12 Handstand Side Taps (Facing Wall)
3: 20 Shallow Kips
WOD2
Bench Press
7 x 3 – keep the weight moderately heavy throughout
Thursday 17
WOD1
Pause Deadlifts
6 x 4 – Progressive Loading. Pause 3 seconds mid shin on each rep.
WOD2
8RFT
1 Rope Climb
10 HR Pushups
15 Air Squats
15min T.C.
Friday 18
WOD1
20 min Squat Clean Practice
WOD 2
“Open 18.2”
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
22.5/15kg Dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Saturday 19
Coaches WOD
Sunday 20
Rest Day