Performance
WOD 1
OH Squat
2 x 5 @55%
1 x 5 @65%
2 x 4@70%
Note: Do 3 warm up sets with a PVC pipe and then a couple of weighted sets building up to your working weight.
WOD 2
AMRAP15
21 Wall Balls @9/6
15 Ab Mat Sit Ups
9 Devils Press @20/12.5
Note: With the wallballs, use a weight which enable you to do 21 reps unbroken when fresh. Try to find a steady pace that you can maintain, there should be no broken sets on the AMSU or the devils press.
Core
3 Rounds
30 Weighted Russian Twists
20 Tuck Crunches
30s Side Plank (Each Side)
Rest as needed between rounds.
Fitness
WOD 1
OH Squat
2 x 5
1 x 5
2 x 4
Note: Do 3 warm up sets with a PVC pipe and then a couple of weighted sets building up to your working weight.
WOD 2
AMRAP15
21 Wall Balls @7/5
15 Ab Mat Sit Ups
9 Devils Press @15/10
Note: With the wallballs, use a weight which enable you to do 21 reps unbroken when fresh. Try to find a steady pace that you can maintain, there should be no broken sets on the AMSU or the devils press.
Core
3 Rounds
30 Weighted Russian Twists
20 Tuck Crunches
30s Side Plank (Each Side)
Rest as needed between rounds.
Home
WOD 1
OH Lunges
5 x 10
Note: Single arm or both arms is fine, just make sure we are hitting the movement standards of arms locked overhead, back knee touching the floor with each lunge.
WOD 2
AMRAP15
21 Thrusters
15 Sit Ups
9 Burpee Snatch
Note: Use a weighted object for the thrusters. A burpee snatch is 1 Burpee + 1 Object Snatch = 1 Rep
Core
3 Rounds
30 Russian Twists
20 Tuck Crunches
30s Side Plank (Each Side)
Rest as needed between rounds.