Wednesday 1st February
Strength:-
Deadlift 5 x 5 all sets at 75%+
Metcon:-
4 rounds
15/12 Cal bike or 20/15 Cal Row
15 Front rack lunges 50/35kg
30 Situps
*bike preference
Strength:-
Deadlift 5 x 5 all sets at 75%+
Metcon:-
4 rounds
15/12 Cal bike or 20/15 Cal Row
15 Front rack lunges 50/35kg
30 Situps
*bike preference
Strength:-
For 20 mins compete
3 power clean (touch and go) on even mins
8 chest bar pull ups on odd*
Metcon:-
4 rounds
40 DU’s
16 DB Snatch 22.5/15kg
Strength:-
Strict press 3×5 all sets at 80%+
Hang to L sit 3 x 10
“Metcon:- Chipper
800m Row
20 Box jumps 24/20
20 KB Push Press 2×24/16kg
20 Burpee Box jumps 24/20
20 KB clean 2×24/16kg
20 Box jump overs 24/20
20 KB Front rack squat 2×24/16kg
20 KB Box step ups 2×24/16kg
20 KB Deadlifts 2×24/16kg
800m Row”
Hero Wod:- Mikos Triangle modified
Strength:-
6 x 1 snatch complex increasing in weight, start at 50% and build
Snatch pull + hang squat snatch+ Squat Snatch
Pairs Metcon:-
Relay style, Partner 1 completes, part A then partner 2
Run 400m as a pair
Part A – 18 Thrusters 40/30kg + 21 Pull ups
Run 400m as a pair
Part B – 15 Front squats 40/30kg + 21 T2B
Run 400m as a pair
Part C – 12 Power Snatch 40/30kg + 21 HSPU
Strength:-
Pull, Push, Pistol
E2MOM 3 x Max kipping T2B, if over 8 reps add weight
Rest 2 mins
E2MOM 3 x Max strict HSPU, if over 8 reps add deficit
Rest
Then 6 mins to complete 3 x 12 pistols each leg
Metcon:-
9 Clean & Jerk 70/45kg
9 BMU
7 Clean & Jerk 85/55kg
7 BMU
5 Clean & Jerk 100/65kg
5 BMU
3 Clean & Jerk 115/75kg
3 BMU
1 Clean & Jerk 130kg/85kg
1 BMU
Strength:-
Deadlift 5 x 5 all sets at 75%+
Metcon:-
4 rounds
40 DU’s
20 Wallballs
10 DB hang cleans 2 x 22.5/15kg
5 DB Push Press 2 x 22.5/15kg
Strength:-
For 20 mins compete
3 power clean (touch and go) on even mins
8 chest bar pull ups on odd*
Metcon:-
30-20-10
KB swings 32/24kg
Burpees
Strength:-
Strict press 3×5 all sets at 80%+
Hang to L sit 3 x 10
Metcon:-
5 rounds
500/400m Row
15 Overhead squats 42.5/30kg
15 Pull ups
*There is enough time to share rowers
Strength:-
Front Squat 4-4-4-3-3-3
Metcon:-
4 rounds of The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 60/42.5kg
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles