Monday 18th
Performance
WOD 1
Front Squat
1 x 5 @70%
1 x 5 @75%
2 x 5 @80%
Back Squat
1 x 8 @70%
1 x 8 @75%
1 x 6 @77%
1 x 6 @80%
22 Minute Time Cap
WOD 2
Part A. – Tabata Row/Bike/Ski
20s Sprint
10s Rest
x8
Part B.
30 – 20 – 10
Wall Balls @9/6
Burpee to target
10 Minute Time Cap (Part B)
Note: Part B starts straight after part A. Use the bar that you would usually do pull ups on as your target.
Fitness
WOD 1
Front Squat
1 x 5
1 x 5
2 x 5
Back Squat
1 x 8
1 x 8
1 x 6
1 x 6
22 Minute Time Cap
WOD 2
Part A. – Tabata Row/Bike/Ski
20s Sprint
10s Rest
x8
Part B.
30 – 20 – 10
Wall Balls @7/5
Burpee to target
10 Minute Time Cap (Part B)
Note: Part B starts straight after part A. Use the bar that you would usually do pull ups on as your target.
Tuesday 19th
Performance
WOD 1
Push Press
1 x 10 @55%
1 x 8 @60%
1 x 6 @65%
1 x 4 @70%
Strict Press
Build to an 8RM
4 x 8 @90% of 8RM
25 Minutes Total Time
WOD 2
2 – 2 – 2 – 3 – 3
2 Rope Climbs
10/7 Cals
Max DU
(1 Minute Rest)
Fitness
WOD 1
Push Press
1 x 10 @55%
1 x 8 @60%
1 x 6 @65%
1 x 4 @70%
Strict Press
Build to an 8RM
4 x 8 @90% of 8RM
25 Minutes Total Time
WOD 2
2 – 2 – 2 – 3 – 3
10 Chin Ups
10/7 Cals
Max SU
(1 Minute Rest)
Wednesday 20th
Performance
WOD 1
EMOM12
Clean + Jerk
1 + 1 @70-75%
EMOM10
4 Deadlifts @65-70%
WOD 2
E5MOM15
10 Sandbag Cleans
4 Lengths Sandbag Walks
10 TTB
400m Row
Fitness
WOD 1
Every 30s for 12 minutes
Clean + Jerk
1 + 1 @Light-moderate
EMOM10
4 Deadlifts @65-70%
Note: Pick the fitness option if you are wanting to work on your clean & jerk technique.
WOD 2
E5MOM15
10 Sandbag Cleans
4 Lengths Sandbag Walks
15 KTC
400m Row
Thursday 21st
Performance
WOD 1
E3MOM18
6 Ring Pull Ups
3 Ring Muscle Ups
6 Ring Dips
Or
RMU Tekkers
WOD 2
3 Rounds
AMRAP4
21 DU
15 Box Jumps @24/20
9 Cals
2 Minute rest between rounds
Fitness
WOD 1
EMOM9
1. 10-15 Pull Ups
2. 30 Weighted Russian Twists
3. 15 Floor Press
EMOM9
1. 10-15 Chin Ups
2. 14 Alt V-Ups
3. 16-18 Renegade Rows
WOD 2
3 Rounds
AMRAP4
42 SU
15 Box Jumps @24/20
9 Cals
2 Minute rest between rounds
Friday 22nd
Performance
WOD 1
Part A.
OH Squat
1 x 8 @50%
1 x 6 @60%
1 x 6 @65%
2 x 6 @70%
15 Minutes Total Time
Part B.
Snatch
1 x 3 @60%
1 x 3 @65%
1 x 2 @70%
1 x 2 @75%
2 x 1 @80%
1 x 3 @65%
15 Minutes Total Time
WOD 2
AMRAP15
25 Push Ups
35 Air Squats
50 DB Step Ups @15/10
Fitness
WOD 1
Part A.
OH Squat
1 x 8
1 x 6
1 x 6
2 x 6
15 Minutes Total Time
Part B.
Snatch
1 x 3
1 x 3
1 x 2
1 x 2
2 x 1
1 x 3
15 Minutes Total Time
WOD 2
AMRAP15
25 Push Ups
35 Air Squats
50 DB Step Ups @12.5/7.5