Monday
Dumbbell daft
A)
6 min time cap
50 Devils clean and press for time
Rest 3 mins
B) 6min time cap
50 KB deadlift
25 box step overs with DB
50 KB deadlift
25 box step overs with DB
Rest 3 mins
C) 6 min time cap
50 DB snatch
500m row
Base Strength
Deadlift 5/3/1
A)
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
(based off 90% 1RM)
2 sec up/down
ADD 5KG to your 1rm
B)
4 sets of 8 RDL
Build in weight across each set
C)
3 sets of 10 Bent over DB row
Super set with 30 second side plank each side
Tuesday
Bignastics
A) 4 sets of 6-8 box dips
Into
B) EMOM 5 mins
Ring support hold/ box hold
C)
AMRAP 12 mins
2 wall balls
2TTB
add 2 reps each round
Base Conditioning
Row
EMOM x 12
15/12 kcals
Rest 4mins
Run
Every 2 mins x 6
300m Run
Wednesday
Do you even Cardio?
A)
1km ski
rest 2 min
1km ski
B)
10 min AMRAP
30/24 kcal row
rest 45 secs
C)
10 rounds Run
Run 75m, jog 125m
Base Strength
A) Bench press
Set 1 40% x 5 reps
Set 2 50% x 5 reps
Set 3 60% x 5 reps
(based off 90% 1RM)
2 sec up/down
B)
3 sets of 5 Close grip bench press
Build in weight across each set
C)
3 sets of 10 DB pull overs
superset with
3 sets of 10 Hammer curls (10 each arm)
Thursday
A)
Build to heavy
1 power snatch (with pause at knee)
1 hang snatch ( 2 sec hold in hang)
B)
For Time
50 power snatch (35/25)
50 OTB burpees
50 power cleans (35/25)
50 OTB burpees
Friday
Heavy Day
A) 4 sets of 10 split leg lunges (bar on back)
add weight to last week
B) 3 sets of 8-10 single leg step ups/squats
add 2 reps on from last week
C) 4 sets max farmers carries
6pm WOD will be Team WOD
Saturday
A)
Build to heavy 6RM push press
B)
“Jack”
Complete as many rounds as possible in 20 minutes of:
50kg / 30kg Push press, 10 reps
10 KB Swings, 24kg / 16kg
10 Box jumps, 24 /20 inch box
Sunday
Base Conditioning
Base Strength – Upper body
