WOD
11 October 2018
Torsdag
A) Back Squat
1 x 1 rep 90%
1 x 2 reps 85%
3 x 2 reps 80%
B) Accessory Weightlifting Strength
4 rounds of:
6 reps of Snatch Grip Upright Rows
6 reps of Split Jerk Position Presses
45 second rest between sets
C) WOD
15 rounds for time: (Timecap 10 min)
Rx
1 Power Clean 80/55kg
3 Chest to Bar Pullups
5 Med Ball Situps 9/6kg
Md
1 Power Clean 60/40kg
3 Pullups
5 Med Ball Situps 6/4kg
Lt
1 Power Clean 40/25kg
3 Jumping Pullups
5 Situps
Extra Credits
i) Hang Power Cleans, performed as Touch & Go
4 x 5 reps at 70% of 1RM Clean
ii) Long Conditioning Intervals
5 x
300m Run
200m Ski Erg
100m Farmers Walk
Rest 1 minute bewteen rounds
10 October 2018
Onsdag
A) Handstand Hold Practice
Spend 10 minutes practicing still handstand holds.
B) Reverse Snatches
5 x 3 reps at 75% of 1RM Snatch
C) WOD
5 min AMRAP x 2 sets
3 min rest between rounds
Rx
600/500m Row
30 Kettlebell Snatches 24/16kg
100 Double Unders
15 Kettlebell Snatches 24/16kg
50 Double Unders
If you finish within 5 minutes, you deserve to rest.
Md
550/450m Row
30 Kettlebell Snatches 18/12kg
50 Double Unders
15 Kettlebell Snatches 18/12kg
25 Double Unders
If you finish within 5 minutes, you deserve to rest.
Lt
500/400m Row
30 Kettlebell Snatches 14/8kg
100 Single Unders
15 Kettlebell Snatches 14/8kg
50 Single Unders
If you finish within 5 minutes, you deserve to rest.
Extra Credits
i) Ring Muscle Ups
1 RMU + 1 Dip x 15 sets for time
ii) Short Assault Bike & Burpee Intervals
10 x 30 seconds ON, 30 seconds OFF, alternating between:
Assault Bike for kcal
Burpees
09 October 2018
Tisdag
A) Clean & Jerk Complex
Every 90 seconds x 6 sets
2 Hang Cleans + 3 Push Presses at 75% of Push Press
B) WOD
3 rounds for time: (Timecap 15 min)
Rx
30 Box Jumps Overs
25 Toes to Bar
20 Dumbbell Snatches 22/16kg
Rest 60 seconds
Md
25 Box Jumps Overs
15 Toes to Bar
20 Dumbbell Snatches 18/12kg
Rest 60 seconds
Lt
20 Box Jumps Overs
25 Hanging Knee Raises
20 Dumbbell Snatches 14/10kg
Rest 60 seconds
C) Core Strength
Side Plank Leg Lifts
3 x 10 reps per side
Extra Credits
i) Snatch Technique Complex
Muscle Snatch + Hang Muscle Snatch + 2 Snatch Balance
6 sets, 50% of 1RM Snatch
ii) Gymnastic Hold Circuit
15 second Ring Support, scale up by doing Tuck or L-Sit
Rest 30 seconds
5 - 15 second Single Arm Hang per arm
Rest 60 seconds
08 October 2018
Måndag
A) Power Snatch
4 x 3 reps 75%
B) Back Squat
4 x 2 reps 80%
C) WOD
9 min AMRAP
Rx
3 Bar Muscle Ups
15 Wallballs 9/6kg
Md
6 Burpee Chest to Bar Pullups
12 Wallballs 9/6kg
Lt
6 Burpee Chin over Bar Pullups / Jumping Pullups
12 Wallballs 6/4kg
Extra Credits
i) Split Jerks
3 x 3 reps 80%
3 x 2 reps 85%
ii) Long Conditioning
4 rounds of:
1000m Row
800m Run
600m Ski
05 October 2018
Fredag
A) Weighted Pullup
In a 10 minute window, build up to a 1RM Weighted Pullup.
When 1RM has been established, perform 3 reps of lighter intensity every 60 seconds for the remainder of time.
Compare results to week 34.
B) WOD
15 min AMRAP
Rx
20 Chest to Bar Pullups
15 Lateral Burpees
10 Hang Squat Snatch 50/35kg
10 Shuttle Runs
Md
20 Chin over Bar Pullups
15 Lateral Burpees
10 Hang Squat Snatch 40/25kg
10 Shuttle Runs
Lt
20 Jumping Pullups
15 Lateral Burpees
10 Hang Squat Snatch 25/15kg
10 Shuttle Runs
C) Marching Plank
3 sets of
30 seconds plank, continuously lifting feet up off the ground in a marching pattern. Hips must stay neutral. Scale up by adding weight.
Extra Credits
i) Back Squat 3 x 4 reps 75%
ii) Handstand Walk Practice
Build an 8-shaped circuit and spend 10 minutes practicing going through.
04 October 2018
Torsdag
A) Deadlift
Establish a new 1 Rep Max
B) Walking Lunges
3 sets of 20 lunges
60 second rest between sets
C) WOD
For time: (Timecap: 12 min)
Buy in & Buy out:
10 Squat Clean Thrusters
Rx
3 rounds of
20 Toes to Bar
60 Double Unders
Barbell at 60/40kg
Md:
3 rounds of
12 Toes to Bar
30 Double Unders
Barbell at 50/30kg
Lt:
3 rounds of
20 Hanging Knee Raises
60 Single Unders
Barbell at 40/25kg
Extra Credits:
i) Power Snatch
5 x 2 reps 85%
ii) Rowing & Ski Erg Intervals
3 x 5 min AMRAP
20/15 kcal Row
15/12 kcal Ski Erg
Rest 3 min between intervals
03 October 2018
Onsdag
A) Upper Body Pressing Strength
In a 10 minute window, build up to a:
Rx: 1RM Max Depth Strict Handstand Pushup
Sc: 1RM Barbell Press
When 1RM has been established, perform 3 reps of lighter intensity every 60 seconds for the remainder of time.
Opt for Barbell Press if you need more than 1 abmat to perform a strict handstand pushup.
Compare results to week 34.
B) Intervals
5 rounds:
1:00 of Rowing for kcal
1:00 of AMRAP
10 Mountain Climbers
10 Crossover Jackknives (alternate between right hand touches left toe and vice versa)
Rest 1 min between rounds
C) Core Strength
4 x 15 seconds of:
Rx: Hanging L-sit
Md: Hanging Tuck/L (one leg extended, one leg tucked, 2 sets of each)
Lt: Hanging Tuck
Extra Credtis:
i) Clean & Jerks
4 x 2 reps 75 - 85%
2 x 1 rep 90%
ii) Gymnastics
EMOM 7
2-4 Burpee Bar Muscle Ups & 6-12 Pistols Squats
02 October 2018
Tisdag
A) Handstand Walk Practice
Spend 10 minutes practicing handstand walking
B) Snatch
6 x 2 Snatch Pulls + 1 Snatch at 80%
C) WOD
3 rounds for time: (Timecap: 12 min)
Rx
24 Kettlebell Hang Cleans 32/24kg
18 Burpees
120 Double Unders
Md
24 Kettlebell Hang Cleans 24/18kg
14 Burpees
40 Double Unders
Lt
24 Kettlebell Hang Cleans 16/12kg
10 Burpees
120 Single Unders
Extra Credits:
i) Long Conditioning
3 sets of
2:00 Row
2:00 Ski Erg
2:00 Assault Bike
2:00 Run
Rest 2 min between sets
01 October 2018
Måndag
A) Deadlifts
4 x 1 reps 90-97.5%
B) Strict Leg Raises
4 x 5 reps
Rx: Toes to Bar
Md: Hanging Leg Raises
Lt: Hanging Knee Raise Up, Straight Legs Down.
Increase difficulty by making descent slower.
C) WOD
5 min AMRAP x 2 sets
Rest 3 min between sets
Rx
11 Wallballs 9/6kg
9 Toes to Bar
7 Power Snatches 50/35kg
Md
11 Wallballs 9/6kg
9 Knees to Elbows
7 Power Snatches 40/30kg
Lt
11 Wallballs 9/6kg
9 Hanging Knee Raises
7 Power Snatches 30/20kg
Extra Credits
i) Front Squats
5 x 2 reps 80%
ii) Assault Bike Intervals
6 sets of
1:00 medium pace
0:45 medium hard pace
0:30 hard pace
0:45 rest