Wednesday 31 May 2017

DEADLIFTS
Warm up:
1 x 8 @ 50%
1 x 8 @ 60%

3 x 5 @ 75-80%
(3 sets of 5 reps)
SuperSET:
3 x 5 strict toes to bar

​WOD

18-12-6
Snatches @ 50/35kg
Chest to bar
6-12-18
Overhead squats (fr lunges)
Bar over burpees

time cap = 18 minutes

Tuesday
30 May 2017
Hip and Ankle mobility as required

25 minutes to complete warm up/all squat work.
BACK SQUAT
1 x 7 @ 50%
1 x 8 @ 60%

5-4-3-2-1 @ 75-80%
No superset.
5 rounds for time

35 double unders / stick jumps
25 shoulder to overhead @ 35/25kg

(so much shoulder gains...)

Monday 29 May - BANK HOLIDAY HERO WOD

"Carse"
21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Friday 26 May

Strength - Deadlift

1 x 9 @ 50%
1 x 8 @ 60%
7-6-5-4-3 @ 70-75%

WOD - Regionals Event #1

Run 1200m

Then 12 Rounds
4 strict handstand push ups (Scale Kipping HSPU/ Floor push up)
8 C2B (pull-ups /15 abmat sit ups)
12 air squats

Wednesday 24 May

Strength
5 x 5 strict press @ 70-75%

In between each set, row 1 min max effort for distance.

WOD - 20 min AMRAP

400m run
30 abmat sit ups
10 overhead squats @ 60/42.5kg

BACK SQUAT

8 x 3 @ 70-75%
Superset
L1: 8x 2 L-sit strict pull-ups
L2: 8 x 3 strict pull-ups Rx
L3: 8 x 4 strict pull-ups (banded)

WOD - Tabata 4 Life

8 x 20sec work / 10 sec rest EACH:

1. Bar push ups
2. Box jumps @ 24/20"
3. Kb swings @ 32/24kg
4. Bar over burpees

Keep a running tally for each movement.
Rest one minute between movements.

Monday 22 May

Skill:
Spend 25 mins drilling a rig movement.

WOD

21-15-9
Hang Snatch @ 50/35kg
Wallballs

All elements to be unbroken
If you break = 3 down and ups

Time cap = 13mins
Rx cap = 9 mins

Friday 19 May

Strength - Ring Dips

L1: 15-12-9-6-3
GHDs
Ring dips

L2: Accumulate 30 Rx ring dips

L3: 6 x 5 Ring Dips banded

WOD - 12 min ascending ladder

2-4-6-8-10...etc
Goblet squats
Kb snatches @ 32/24kg

Thursday 18 May

DOUBLE UNDERS

L1: 1-2-3-4-5-ETC linked triple unders
L2: If you can do 30 unbroken double unders, practice triples, otherwise, try to get 30 unbroken double unders!
L3 and Fundamentals:
Basic single skipping tekkers, trying to build to a double under.

WOD
800m run
1k row
800m run
1k row

Max effort on all attempts, 
rest as necessary between efforts, 
Record all times. 

Wednesday 17 May
WARM UP

30 second handstand hold
rest 30 seconds
30 second rig hang
rest 30 seconds

(Unable to handstand hold? hold a barbell overhead instead, or handstand hold off of a box if it is safe to do so.)

STRICT PRESS
6 x 5 @ 65-70%
L1: 6 x 5 weighted strict unbroken - hook a kettlebell to your foot or use the dipping belt
L2: 6 x 5 Rx or banded

WOD - 4 rounds for time

400m run
21 deadlifts @ 85/60kg

20 minute CAP