Workout Of the Day (WOD)

Monday

 

Back Squat

5 x 5 @ 77.5%

 

Every 6:00 x 3 Rounds

2min AMRAP

10 Deadlifts*

10 Burpees Over Bar

Max double unders 

 

*Choose own weight on DLs, but these must be unbroken.  So you work for 2 out of the 6 minutes and then rest the remaining 4 minutes.

 

Tuesday 

3 Position Clean (hang, below knee, floor)

Build to a Heavy Set

+

3 x 3 @ 90% of Heavy Set

 

(1 x rep from each of the positions, ideally keeping hold of the bar.)

 

In Pairs:

3 Rounds for Time:

400m Partner Run

40 Wall Balls

40 Step Down Box Jumps

*Run together, split the other reps as you please.

 

 

Wednesday 

12min EMOM

1 - 5-15 Beat swings on Rings

2 - 6 Strict False Grip Chest to Ring Pull Ups (22X2)

3 - 5-10 Deep Ring Support Beat Swings - https://youtu.be/FaWvVMsfshk

4 - Rest

 

Conditioning:

0:00 - 10:00

GRACE -  For Time  - 30 Clean and Jerks  @60/42.5kg

 

Rest remaining time until...

 

10:00-30:00

CINDY - AMRAP 20 - 5 Pull Ups, 10 Push Ups, 15 Air Squats

 

 

Thursday 

Warm-up

Using a light band - 10 reps each of the following for 2 rounds:

10 Dislocates - https://youtu.be/th1CUY49IzY

10 Round the worlds (5 E/D) - https://youtu.be/UIzBe9MwUVw

10 Pull Aparts 

10 Pull Downs - Hold the band at length over head, pull down behind head keeping arms straight til they are at shoulder level and control them back up again.

10 Pec Flyes - Hold the band at each far end, wrap the band around your back like a shawl, close your arms in together in front of you like a cable fly.

10 Shoulder Press - https://youtu.be/5cH-1OOKMxY

 

16min EMOM

1 - 4 Bench Press @ 75-80%

2 - 8 Barbell Bent Over Row

3 - MAX Strict T2B

4 - Rest

 

Midline Conditioning:

5 Rounds For Time:

10 OH Plate Sit Ups

20 OH Plate Lunges

30 DUs

 

Friday 

Warm-up

3 Rounds with an Empty Bar:

5 x Behind the Neck Snatch Grip Press

5 x Overhead Squat

5 x Snatch Balance

5 x Snatch Grip High Pull

5 x Snatch Pull Under

5 x Muscle Snatch

 

Strength:

Hang Squat Snatch

10 x 1 @ 85-90% of 1RM Snatch

 

Conditioning:

5 x 60s AMRAPS (With 60s Rest between)

10 Hang Power Snatch (40/30)

Max Box Jump Overs in remaining time (comp style)

 

Saturday 

 

Warm-up

The "Junkyard Dog" warm-up, courtesy of Mike Burgener:

 

Partner 2 sits on ground with legs extended and arms raised parallel to the ground.

Partner 1 starts the warm-up by standing behind partner 2’s right arm and then hops over partner 1’s right arm, legs and then left arm.

Partner 1 is always facing the way they are jumping.

Those three jumps count as one rep. Partner 1 goes the opposite way for rep 2 and continues back and forth jumping over partner 1 for a total of 10 reps.

Then, partner 1 goes into the plank position. Partner 2 jumps over partner 1 and then crawls under a total of 5 times.

Once that is complete, partners switch and that finishes up the warm-up.

 

https://youtu.be/LcxiC-hL0SU

 

TEAM WOD

30min AMRAP:

5 Muscle Ups (Bar or Ring)

15 Deadlifts (100/70kg)

25 Burpee Box Jumps

 

*Every 5:00 Run 400m as pair

 

Scaling Options: 2 C2B/3 Pull Ups/4 Ring Rows = 1 MU

 

 

Sunday 

Build to 3RM Push Press

+ 3 x 3 @ 90% of 3RM

 

OPEN WOD 13.4

AMRAP in 7 minutes

3 Clean-and-Jerks (135/95 lb)

3 Toes-to-Bars

6 Clean-and-Jerks (135/95 lb)

6 Toes-to-Bars

9 Clean-and-Jerks (135/95 lb)

9 Toes-to-Bars

12 Clean-and-Jerks (135/95 lb)

12 Toes-to-Bars

If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.

 

135lbs = 61kg

95lbs = 43kg