Monday
(Open 19.1 in 1900 class)
Back Squat:
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5+ @ 85%
(If you can get an extra rep... go for it... not so much an AMRAP as a 'bonus reps' round. NOT TO FAILURE.)
15min AMRAP:
20 Wall Balls @9/6kg
10m Walking Lunges
20 Russian KB Swings @24/16kg
10m Walking Lunge
Tuesday
Power Snatch:
Build to a Heavy Double
+
3 x 2 @ 90% of Double
5 x 90s AMRAPS (90s Rest)
35-45 double unders
12 Alt DB Snatch (22.5/15kg)
AMRAP Burpees Over DB
Wednesday
YGIG Split the Reps
In Teams of 3:
15 Rope Climbs
30 Power Cleans (80/55kg)
60 Burpees Over Bar
120 Wall Balls
60 Burpees Over Bar
30 Power Cleans
15 Rope Climbs
(30min Time Cap)
Thursday
Strength:
3 Rounds - Super Set A & B
A - 6 Strict Press @ 60%
(90s Rest)
B - AMRAP Strict Chin Ups (Or... Ring Rows @ 22X2)
(90s Rest)
For Time:
1000m Row
50 Thrusters (42.5/30kg)
30 T2B
Friday
19.2 Open WoD
Saturday
Deadlift
5 x 5 @ 72.5%
12min EMOM
4 Burpees Over Bar
3 Deadlift
2 Hang Power Cleans*
1 STOH*
* Use 50% of the weight used for Deadlifts
Sunday
IN PAIRS:
10min AMRAP
150/120 Cal Bike (swap every 15/12)
3, 6, 9, 12
HSPU
Deadlifts (80/55kg)
(2 Min Rest)
10min AMRAP
150/120 Cal Row (swap every 15/12)
3, 6, 9, 12
T2B
Hang Power Cleans (60/45kg)
(2 Min Rest)
10min AMRAP
150/120 Cal Ski (swap every 15/12)
3, 6, 9, 12
C2B
Thrusters (40/35kg)
*One partner works through AMRAP while the other goes through calories.
Once the 150/120 calories has been completed, both partners can then work through the AMRAP together.
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