Monday
Tuesday
Power Clean
Build to a Heavy Single
+
3 x 1 @ 90% of Heavy Single
For Time:
10/9/8/7/6/5/4/3/2/1
Thrusters (42.5/30kg)
Pull Ups
Build to a Heavy Single
+
3 x 1 @ 90% of Heavy Single
For Time:
10/9/8/7/6/5/4/3/2/1
Thrusters (42.5/30kg)
Pull Ups
Wednesday
12 Minute EMOM
1 - 5-15 Beat swings on Rings
2 - 2 Slow Negative Strict Muscle Ups
3 - 5-10 Kipping Ring Dips
4 - Rest
For Time:
5 Rounds of DT (40/30kg)
100 Double Unders
4 Rounds of DT (40/30kg)
80 Double Unders
3 Rounds of DT (40/30kg)
60 Double Unders
2 Rounds of DT (40/30kg)
40 Double Unders
1 Round of DT (40/30kg)
20 Double Unders
1 - 5-15 Beat swings on Rings
2 - 2 Slow Negative Strict Muscle Ups
3 - 5-10 Kipping Ring Dips
4 - Rest
For Time:
5 Rounds of DT (40/30kg)
100 Double Unders
4 Rounds of DT (40/30kg)
80 Double Unders
3 Rounds of DT (40/30kg)
60 Double Unders
2 Rounds of DT (40/30kg)
40 Double Unders
1 Round of DT (40/30kg)
20 Double Unders
Thursday
16 Minute EMOM
1 - 2 Bench Press @ 85-90%
2 - 6 Barbell Bent Over Row
3 - MAX Strict T2B
4 - Rest
18 Minute AMRAP, in pairs (one chasing the other throughout)
12 Cal Assault Bike OR row
12 Diamond Sit Ups
Friday
HEROES
In Teams of 3:
31 Minute AMRAP
8 Thrusters (70/45kg)
6 Rope Climbs
11 Box Jumps (30/24")
Partners 1+2 split the amrap while partner 3 carries 25/15kg sandbag 400m and swaps in on return.
1 - 2 Bench Press @ 85-90%
2 - 6 Barbell Bent Over Row
3 - MAX Strict T2B
4 - Rest
18 Minute AMRAP, in pairs (one chasing the other throughout)
12 Cal Assault Bike OR row
12 Diamond Sit Ups
12 DB Snatch (22.5/15kg)
12 Box Jumps (Step Down)
12 Box Jumps (Step Down)
Friday
Open WoD 19.1
Saturday
Warm-up
Snatch Barbell Warm Up (With an empty bar) (No Measure)
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
Rest 1:00 between rounds
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
Rest 1:00 between rounds
The Athlete Program Affiliate
Hang Squat Snatch
Build to a Heavy Single
12 Minute AMRAP
3, 6, 9, 12...
T2B
Front Squat (40/30kg)
Build to a Heavy Single
12 Minute AMRAP
3, 6, 9, 12...
T2B
Front Squat (40/30kg)
Sunday
HEROES
In Teams of 3:
31 Minute AMRAP
8 Thrusters (70/45kg)
6 Rope Climbs
11 Box Jumps (30/24")
Partners 1+2 split the amrap while partner 3 carries 25/15kg sandbag 400m and swaps in on return.
5 x 5 @80%
For Time:
50 Wall Balls
40 Burpees
30 DB Snatch (22.5/15kg)
20 Step Down Box Jumps (20/24")
10 T2B