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WOD 15.10

WOD 15.10

WOD
            Monday Back squat 9-7-3 9-7-3 Front squat 2 x 10 (mod. - heavy) Metcon: EMOM 9 1: 20 jumping lunges 2: 15 wall ball 3: 10 T2B Tuesday Super set 1 ( x 3, rest 1 min) x sHSPU x sPull up Suggested rep amounts: 5-8. Add deficit for HSPU and do C2B or weighted pull ups if too easy. Super set 2 ( x 3, rest 1 min) x ring / paralette push ups x barbell bent over row Suggested rep amounts: 8-12. Add tempo if too easy. Metcon: 3 rounds with increasing effort per round 30 KBS 24/16 20 steps KB frontrack lunges 10 burpees rest 1:00 Wednesday Push jerk stamina 4 x 10 Metcon: Every 3 min x 5 10 deadlifts…
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WOD 8.10

WOD 8.10

WOD
Monday Back squat 9-7-3-9-7-3 (athletes choose loads, beat last weeks weights) Front squat 2 x 10 (moderate) Metcon: 21-15-9 Frontrack lunges 40/30 Burpees over bar Tuesday a) 3 x superset sPull ups sHSPU rest 1:00 b) 3 x superset bent over barbell row push ups (weighted) (pick suitable weights / reps) Metcon: 3 rounds with increasing effort per round 30 wall ball 20 DB/KB snatch 10 pull ups rest 1:00 Record split times, last round should be fastest. Wednesday Push jerk stamina 4 x 10 Metcon: 4 rounds for time 400m run 20 single arm DB/KB push press 10 T2B Olympic: Clean Thursday WOD (S): For time 100 double unders 50 OH barbell lunges 20/15 50 thrusters 50 burpees 50 push press 50 OH barbell lunges 100 double unders Friday…
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WOD 1.10

WOD 1.10

WOD
  Monday Back squat 2 rounds 9 x 7 x 3 x Athletes choose loadings Front squat 2 x 10 (light-moderate) Metcon: AMRAP 7 20 thruster 40/30 20 abmat sit ups 20 frontrack lunges 40/30 20 KBS 24/16 Tuesday AMRAP 8 80 wall balls max reps kipping pull ups rest 2:00 AMRAP 8 100 DU max reps kipping HSPU rest 2:00 AMRAP 8 60 burpees max reps T2B Wednesday Push jerk stamina 4 x 10 Metcon: 5 rounds for time 16 hang power clean 40/30 8 S2OH 16 KB front rack lunges (8+8 per/leg) 8 push ups Olympic: Clean Thursday WOD (S): 10 rounds for time 200m run 10 air squats 5 burpees rest 5:00 For time: x amount of UB hang power clean 50/35 x amount of UB T2B…
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WOD 24.9

WOD 24.9

WOD
            Monday Back squat 1RM Metcon: For time 20 back squats 40/30 20 burpees over bar 20 thrusters 40/30 Tuesday a) sHSPU max set b) sPull ups max set c) 3 sets of 60-70% both movements (% of sHSPU and sPull ups max set) Metcon: Tabata mixed 10 mins :20s air squats :10s rest :20s push ups :10s rest :20s V-UPS :10s rest :20s kipping pull ups :10s rest Wednesday Push press 1RM Push jerk 1RM Metcon: 21-15-9 KB snatch 24/16 kipping HSPU Olympic: Snatch 1RM Thursday WOD (S): 1000m run 75 wall balls 50 burpees 25 bar MU (scale to C2B -> pull ups) rest 5:00 3 rounds for time 60 DU 20 hang power clean 50/35 10 front squats 50/35 Friday Clean 1RM…
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WOD 17.9

WOD 17.9

WOD
DELOAD WEEK           Monday Back squat 5 x 4 (tempo) Metcon: 5 rounds for time 15 wall ball 10 T2B 15 KBS 24/16 5 burpees or deload version EMOM 16: 1: 15 wall balls 2: 10 T2B 3: 15 KBS 24/16 4: 5 burpees Tuesday EMOM 12 1: sPull ups ~60% of max reps 2: sHPSU ~60% of max reps 3: rest EMOM 20 1: 5-10 kipping pull ups 2: 10-14 DB/KB snatch 3: 5-10 kipping HSPU 4: 15-20 abmat sit ups Wednesday Push press 5 x 3 - pause in dip and top position for 2s - light loads Push jerk 5 x 2 pause in dip and catch position for 2s - light loads Metcon: 4 sets of 10 floor press 10 push ups…
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WOD 10.9

WOD 10.9

WOD
            Monday Back squat / rest 3-4 min between sets 5 x 82% 3 x 90% 1 x 92% 5 x 82% 3 x 90% 1 x 92% Metcon: E2MOM for 10 mins 5 front squats 70/45 10-12 wall balls 10-12 KBS 24/16 Tuesday EMOM 8: x sHSPU EMOM 8: x sPull ups Metcon: "HELEN" 3 rounds for time 400m run 21 KBS 24/16 12 pull ups Wednesday Push press 5 sets of heavy singles Push jerk 5 sets of heavy singles Preferably no misses! Metcon: "Strict GRACE" 30 x clean&press 40/30 Repeat from 15.8 Olympic: Split jerk Thursday WOD (S): Teams of 3 400m run* 100 hang power clean 50/35 400m run* 80 KBS 32/24 400m run* 40 S2OH 50/35 400m run* 20 front…
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WOD 3.9

WOD 3.9

WOD
            Monday Back squat / rest 3-4min between sets 5 x 80% 3 x 85% 1 x 90% 5 x 80% 3 x 85% 1 x 90% Metcon: "KAREN" 150 wall balls for time Tuesday EMOM 8: x sPull ups EMOM 8: x sHSPU Metcon: AMRAP 15 5 C2B 40 DU 10 pull ups 400m run Wednesday Push press 5 x 2 - 95% of 3RM Push jerk 5 x 2 - 85% of 1RM Metcon: AMRAP 10 10 KB push press / weaker arm 10 goblet squats 10 KB push press / stronger arm 10 burpees over KB Olympic: Power snatch + OHS Thursday WOD (S): For time 1000m run 10 rounds of: 2 strict pull up 4 push up 6 wall ball 8 KBS…
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WOD 27.8

WOD 27.8

WOD
            Monday Back squat / rest 2-3 min between sets 6 x 75% 4 x 80% 2 x 85% 6 x 75% 4 x 80% 2 x 85% Metcon: "Sky Hook" 3 rounds for time 20 hang power clean 40/30 20 front squats 20 push press Tuesday EMOM 8: x sPull ups EMOM 8: x sHSPU Metcon: 10! T2B KBS 24/16 burpees Wednesday Push press 5 x 3 - 90% of 3RM Push jerk 5 x 3 - 80% of 1RM Metcon: 3 rounds not for time 10 strict press 40/30 20 front rack lunges 40/30 10 push ups 20 jumping lunges Olympic: Snatch Thursday WOD (S): AMRAP 15 10 hang cleans 40/30 (power or squat) 10 push ups 10 pistols 10 T2B rest 5:00…
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WOD 20.8

WOD 20.8

WOD
            Monday Back squat / rest 2-3 min between sets / % based on your CURRENT 1RM 6 x 70% 4 x 75% 2 x 80% 6 x 70% 4 x 75% 2 x 80% Metcon: EMOM 10 x amount of wall balls RX+: 18 RX: 15 L1: 12 Tuesday EMOM 8: x sPull ups EMOM 8: x sHSPU Metcon: 21-15-9 hang power clean 40/30 burpee over bar T2B Wednesday Push press 5 x 3 - 85% of 3RM Push jerk 5 x 3 - 75% of 1RM Metcon: 2 rounds not for time 20 clean & jerks 20 floor press 20 front rack lunges Athletes choose weight. Same for each movement. Olympic: Split jerk Thursday WOD (S): Gymnastics chipper AMRAP 30 5 bar MU…
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WOD 12.8

WOD 12.8

WOD
TEST WEEK           Monday Back squat 1RM Metcon: 15-12-9 Hang squat clean 60/40 Burpees over bar Timecap: 7 min Tuesday AMRAP 4: 40 wall balls max reps kipping pull ups rest 2:00 AMRAP 4: 40 KBS 24/16 max reps kipping pull ups rest 2:00 AMRAP 4: 100 DU max reps kipping HSPU rest 2:00 AMRAP 4: 400m run max reps kipping HSPU rest 2:00 AMRAP 4: 30 burpees max reps T2B rest 2:00 AMRAP 4: 30 goblet squats 24/16 max reps T2B Score is total reps completed. Wednesday Push prss 3RM Push jerk 1RM Metcon: "Strict Grace" 30 Clean & Press 40/30 Time cap: 6 min Thursday WOD (S): EMOM 40 1: 10 deadlifts (you choose the weight) 2: 10-12 burpees 3: 10-12 heavy KBS 4:…
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