Tuesday 21st October

A

Bench Press
15min to build to a 5rm

B

Every 2min – 8min
5-10 Strict ring dips (scale to box) +
in remaining time or ME (if less than remaining time) Plank – add weight if needed

C

12min AMRAP
SURPRISE !!!!!!!!!!!

 

For those New to bench here are a few pointers

 

Lifting/WOD

Hang Snatch/Snatch
5×1 at 90% of last weeks heaviest 3 position

OH Squat
3×4 @90% of 1rm

Push Press/Dip
A1 4×6 @105% of last weeks heaviest – no rest
A2 4xME ring/box dip – 90sec rest

WOD

12min AMRAP
SURPRISE !!!!!!!

 

Tuesday 14th October

A            

Every 2min (12min = 6 rounds)
8 Power Cleans 70/50
8 Lateral Bar burpees

B

20min AMRAP
8 Ring dips
10 Hollow Rocks
12 Box Jumps

Lifitng & WOD

A

3 Position Snatch
15 min Build build to a heavy set

B

OH Squat
3×5 @85% of your 1RM

C

Strict Press/dip
A1   4×5 @85% of last weeks heaviest – no rest
A2   4xME Ring/box dip – Rest 90 sec

WOD (replace this with c)

12min AMRAP
12 Ring Dips
20 Hollow Rocks
12 Boxjumps

Monday 13th October

This is a deaload week before hitting 1RM next week, with the lifting and heavy stuff really aim for technique and form over weight, you will have a chance to go big next week

A

Pause Snatch
5×2 (bar comes from the ground, pause for 3 sec at the knee)
build to a moderate weight

6min AMRAP
3 Power Snatch (AHAP)
8 T2B

C

6min on Clock
10 Single Arm KB Push Jerk (L) 24/16
200m Run
10 Single Arm KB Push Jerk (R)
200m run
ME KB Swings

EXTRAS

Pre
A – Snatch Balance – build as heavy as possible, rest as needed

B – Tabata. Airdyne

 

Thursday 9th October

A

EMOM 12min
(e)  5 Strict pull ups (if this is easy add weight)
(o) 3 Hang Power clean*

build to a heavy 3 with the hang Power clean*

B

3 Rounds
21 Thrusters 40/30
21 Pull ups
rest 2 min
this WOD will come up again over the next few weeks, adding weight to the thruster, so go easy to start make sure you can go unbroken through the first round at least

EXTRAS

A             Build to a 5rm Deadlift – rest as needed

B             3 x ME Strict HSPU (add a deficit if more than 8) – 90 sec rest

Wednesday 8th October

A

3 position snatch
10 min to find a heavy but neat complex
do not drop the bar for the two hangs*

B

Hang Snatch (above knee)
4×1 @90+% of 1RM

C

10min AMRAP
15 KB Swings 24/16
12 Push Press 45/30
9 Front squat

Post weight and WOD score to comments

EXTRAS

A1 – 3 x 1min Handstand hold – 90 sec rest
A2 – 3 x 20 GHD sit ups – 90 sec rest

Tuesday 7th October

A

Back Squat
5×3 (set 1-3 at same as last week – set 4&5 at a heavier weight)
If you did not get all 3×5 last week do all sets at same weight as last week, and try to get all 5

B

Clean and Push Jerk
4 x 1 @ 90+% of 1rm

C

3 rounds
40 sec station 20 sec change over
Max Cal Row/airdyne
Power Clean 70/50
perfect push up
rest 1min

Post weights and WOD score to the comments section

EXTRAS

2 rounds
200m Farmers carry 24/16
50 Double unders

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