Monday 6th October

Team “Fran”

15 min on the clock, Teams of two, members one does
21 Thruster 45/30
21 Pull Ups
team members then does the same,
15 Thruster
15 Pull ups
9 Thrusters
9 Pull ups

One you finish Fran you will as a team in what time you have left do
Max Rep Snatches 45/30

After the 15min is up you roll straight into
“Diane”
50 Double Unders
50 Sit ups
40, 30, 20 ,10
this is done Individually

 

A

3 x 5 Hang Snatch
@80% of 1RM
(Try not to let go of the bar if you can, if you need to put the bar down to re grip get it back up quickly)

Clean/Jerk
3 x 1 x Hang Squat Clean + 5 Push jerks
@80% of 1RM
(push jerks do not need to be TnG)

C

7min AMRAP (compare to 020914)
5 OH Squats 60/40
10 Push ups*
* no hand release for rx you must keep your hips, knees and thighs off the ground, lock you core on with but slightly raised

EXTRAS

Pre

A

Accumulate 2 min Freestanding Hand stand
time how long it takes and also your longest hold

Post

A

Tabata Airdyne

A1

3xME Strict HSPU into Kipping*(scale to ME or 1min Hold) – 90 sec rest

A2

3×16 Barbell split Jumps* 30/20 (1 jump = 1rep) – 60sec rest

*if you can do more than 8 strict, use a deficit
* scale barbell to unweighted

B

For time
800m Run
20 Power Cleans 70/50
400m Run
10 Front Squats
100 double unders

 

EXTRAS

A             4 x 15 unbroken GHD sit ups (if you can’t to 15 stop at your max) rest as needed

B             1 x ME unbroken Wall ball

Monday 22nd September

A

Power Clean & Push Jerk
10min to find a Heavy but neat single

B

EMOM – 10min
(e)-4 Push Jerk TnG @70% of above
(o)-6 T2B

C

3 Rounds (15min cap)
400m run
10 Squat cleans 60/40

 

EXTRAS
Post
A1           2x1min Unbroken Alt Step ups – no rest (16/12 KB’s)
A2           2xME* Double Under – 90sec rest
*if your ME is less than 75 do 75

Saturday 20th Septemebr

TEAM SATURDAY

In teams of whatever you wish, The main focus will be on the Deadlift, so make sure your team is roughly the same strength in this movement.

20min AMRAP
2 Deadlifts (as heavy as possible)
4 Muscle ups (scale to strict pull ups or strict C2b, strict C2R false grip)
6 Thrusters 60/40
8 T2B
100m sprint

In Indian file one one member doing a movement at any time
You can overtake a team mate but they must stop their rep and let you get onto the next movement before continuing.

Friday 19th September

A

Snatch Complex
1 x Snatch, 2x Snatch Balance
15 min to find Max

B

12min AMRAP
8 T2B
8 KB Swing snatch (ea) 24/16
8 Burpee Box jumps

EXTRAS

5xME false Grip Chest to rings/strict muscle up (rest as needed)

2xME unbroken double unders (rest as needed)
before each set of Doubles you have to push the prowler for 30sec first, use a moderate weight as this will increase each week

These two are not super sets finish one before the other

Thursday 18th Septemebr

A1

3xME Strict HSPU into Kipping*(scale to ME or 1min Hold) – 90 sec rest

A2

3×10 Barbell split Jumps* 20/15 (1 jump = 1rep) – 90 sec rest

*if you can do more than 8 strict, use a deficit
* scale barbell to unweighted

B

40 OH Squats 50/37.5
20 Hollow Rocks
40 Wall Balls
20 Hollow Rocks
40 Air Squats

EXTRAS – Pre

5×1 Power clean, 1 push Jerk, 2 Split jerks
TnG the power clean to Push Jerk, set for the split
build to a max

EXTRAS – Post

5x200m Sprints on rower – rest 1:1