Wednesday 1st May
Strength:-
Tempo Back Squats 32X1
6 x 3
Tabata
1 min transition between movements
1 – Mountain Climbers
2 – Hang DB Clean & Push Press 22.5/15kg
3 – Bike
4 – Situps
*Score reps
Strength:-
Tempo Back Squats 32X1
6 x 3
Tabata
1 min transition between movements
1 – Mountain Climbers
2 – Hang DB Clean & Push Press 22.5/15kg
3 – Bike
4 – Situps
*Score reps
Strength:-
Split Jerk
3-3-3
2-2-2
1-1-1
Push Press
5,4,3,2,1
Metcon:-
400m Run
40 T2B
40 Front rack lunges 50/30kg
20 HSPU
5 rounds alternating between
Strict pull ups 4-8*
* add weight if 5 is easy or make strict C2B
Strict HSPU 4-8**
** Add deficit
3×12 Pistols
Metcon:-
100 DU’s
10 Burpee Box jumps 24/20″
20 SA DB Thruster 22.5/15kg
30 Pull ups
20 SA DB Thruster 22.5/15kg
10 Burpee Box jumps 24/20″
100 DU’s
Hero wod:- Jack
Strength:-
TGU’S – 10 mins
Partner Metcon:-
4 rounds each (8 in total)
Partner A rows 400/350m whilst partner B does
15 Wall balls 9/6kg
15 Situps
15 Deadlifts 60/40kg
15 Push ups
*score = cals
Rest 2 mins
Then 7 mins to achieve a 1RM
Clean & Jerk each
Strength:-
20 min alt EMOM
1 Clean + 2 STOH
8 C2B or 3-5 muscle ups*
or continued practice on pull up or muscle up skill from previous cycle
Metcon:-
21-15-9
DB Thursters 2×22.5/15kg
Burpees
Tempo Back Squats 32X1
6 x 3
Quarter finals 2024 wod1
4 rounds for max reps:
1 minute of snatches 60/40kg
1 minute of rowing for calories
1 minute of dumbbell box step-ups 22.5/15kg 20″
1 minute of rest
Strength:-
Split Jerk
3-3-3
2-2-2
1-1-1
Push Press
5,4,3,2,1
Metcon:-
Run 800m
2 rounds
15 KB swings 32/24kg
15 Pull ups
Strength:-
5 rounds alternating between
Strict pull ups 4-8*
* add weight if 5 is easy or make strict C2B
Strict HSPU 4-8**
** Add deficit
3×12 Pistols
Metcon:-
7 rounds
7 Power Cleans 60/40kg
7 Over the bar burpees
7 HSPU
Strength:-
8 sets
Every 90 seconds all @ 80%
1 hang power snatch + 1 overhead squat + 1 hang squat snatch
Metcon:-
4 rounds
21 / 18 Cal Row
15 T2B
9 OHS 50/35kg