Monday
A. Warm up
2 rounds
10 hollow rocks
10 archrocks
10 steps duckwalk hands on head
into
Hammie Flow
B. Back squat OT3min
3 x 5 @ no tempo 75, 80, 85%
into
B2. 5 windmill press, heavier than last week
C. 6 min EMOM
10 ball slams
10 wall balls
into
6 min AMRAP
5 burpees
10 wall balls
15 slam balls
- score is total reps in AMRAP minus missed reps from EMOM
D. Accessory Project
Reverse DB Flye 3 x12 reps
Tuesday
A. Warm Up
2 rounds
10 goblet squats
5 clean and press/side
into
mostability flow
B. Ring work
OTmin for 10 min
Monkey 1-2
odd - 5-20 sec HS Hold or wall walk
even - 5-20 sec chin over bar hold or hang
Monkey 3
1-5 kipping HSPU into HS hold for 10 sec on last rep
- add deficit if 5 easy
Monkey 4-5
1-3 MU
1-6 strict HSPU
C. 2min on/2min off AMRAP @ 80-85% Aerobic x 3-4
20 Thrusters @ 40kg/30kg
Max burpee over bar in time remaining
D. Accessory Project
2 x 10 DB/frac plate cuban press
Wednesday
A. Warm Up
2 rounds
10 ball slams
10 rotational slams
- 5 each side
5 goblet squat thruster
into Shoulder flow
B. Power clean complex OTM for 10 min
1 power clean & Jerk
C. 12 min EMOM
20 DUs 3 DB man makers
Lion 4-5 use 32kg/25kg
- score is missed man makers
D. Accessory project Accumulate 3 min hanging
Thursday
A. Warm Up
50 walking lunges
every 10 reps perform 1 inch worm
into
Hammie Flow
B. OTM 3 min
3 sets 5-10 Strict HSPU
Monkey level 4 add deficit
or
Seated DB Z press if no HSPU
into
B2. 5-10 hamstring curls/side on rings and box
C. In teams of 2-3 max distance on rower or airbike for 10 min
Alternating once partners have hit 15 burpees each after every chang over.
- score is total distance
Friday
A. Warm Up
15 strict burpees
into
2 rounds of
Wrist flow
with 30 sec plank, 5 finger push ups
#FitasFriday
0:00-10min
150m row/0.3mile bike/100m run every 2minutes; max rounds of cindy in time remaining
(start with monostructural, score is total rounds of Cindy)
rest
15:00-25:00
10min AMRAP
10 Wall Balls, 8 Burpees, 6 Toes to Bar
(level 4-5 Workhorse,burpees to target)
(score total rounds)
rest
30:00-36:00
6min AMRAP
7KBS 32/24, 30DU
(score total rounds)
Sat
A. Warm Up
2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls
B. Partner WOD
21-15-9
Deadlifts @ 120/80kg
CTB whilst partner hangs
HSPU whilst partner hold HS
or Push ups whilst partner holds plank
Run 200m
EVOLVE Barbell
A. 8 sets
3 position pull x 1
A2. Full Snatch 8 x 1
- alternate between A1 and A2
B. Power clean 1 @ 90% OTM for 10 min
3x
C1. 5 sots press from front rack with bar or DB
C2. 15 DB row/side
EVOLVE BARBELL
A. 5 sets
1 hi hang snatch
1 OHS
1 Snatch
1 OHS
A2. Split jerk drills