Tuesday 1st August
Strength:-
Pause front squat + Front squat
2x 1+4
3 x 1+3
Every 5 mins X 3 rounds complete:-
12 / 9 Cal Assault Bike 15/12 Cal Row
400m Run
15 Situps
Strength:-
Pause front squat + Front squat
2x 1+4
3 x 1+3
Every 5 mins X 3 rounds complete:-
12 / 9 Cal Assault Bike 15/12 Cal Row
400m Run
15 Situps
Strength:-
5 x 5 Strict Press
3 x 3 Rope Climbs
12min AMRAP
10 right-arm dumbbell overhead squats
5 bar muscle-ups* (5-8 strict pull ups level dependent)
10 left-arm dumbbell overhead squats
15 T2B
RX:-22.5/15kg
Hero wod – Rene
Gymnastic skill
EMOM practice time (12 mins)
1 – DU’s / Crossovers
2 – V-ups / GHD situps / L-sit hold
3 – Your choice to work on T2B, Pull ups, C2B, Butterfly or Kipping*
*Intermediate work on volume 10reps min
**Advanced pick a skill and work on volume 15 reps+
Paris Metcon:-
4 rounds:-
Both run 400m
Partner 1 completes
15 Devils Press 2×22.5/15kg
10 Box jump Overs
whilst Partner 2 does max wallballs
switch after each run.
Strength:-
Power Snatch
3-3-3
2-2-2
1-1-1
8 mins handstand practice
Metcon:-
30 thrusters 50/35kg
500/450m row
Skill:-
16 mins on RMU
Beginners
Low ring skill then 5 x 5-8 strict pull ups & box dips / ring dips
Metcon:-
3 min AMRAP
9/6 Calorie Bike/Row
9 Power Cleans 42.5/30kg
Rest 2 mins (change plates)
3 min AMRAP
9/6 Calorie Bike/Row
7 Hang Squat Cleans 52.5/37.5kg
Rest 2 mins (change plates)
3 min AMRAP
9/6 Calorie Bike/Row
5 Squat Cleans 60/42.5kg
Rest 2 mins (change plates)
3 min AMRAP
9/6 Calorie Bike/Row
5 Clean & Jerk 60/42.5kg
Strength:-
Front Squat to a heavy single and then 3×5
Metcon:-
3 rounds
400m Run
15 KB Deadlifts 2 x 32/24kg
10 Push ups
Rest 90 seconds
Strength:-
5 x 5 Strict Press
3 x 3 Rope Climbs
EMOM for 12 mins
1 – 10m handstand walk / 3 wallwalks* or other handstand walk progressions
2 – 12/9 cal bike
3 – 3-5 Bar Muscle ups or 10 ring dips
Strength:-
Deadlift 5 x 5
Metcon:-
21-15-9
Overhead Squat 52.5/35kg
Pull ups
Burpees over the bar
*200m run between rounds
Hero wod:- Relentless