Monday 20th May
Strength
Clean High Pull into Hang Squat Clean
5 Working sets
Front Squat – 80%
5,5,5
WOD
3 Rounds
7 Hang Power Clean 70/50
12 HR Push Ups
Thursday 16th May
Skill
Power Snatch
3,3,3,3
Light to moderate weight, go for touch and go reps
5 Rounds
6 power snatch 50/35
10 Box Jumps
Finisher
Tabata Russian Twists
Friday 4th May
Strength
Back Squat 5×5 (moderate/heavy) rest 2 min
Strict Press 8×3 @ 70% of 1 RM (45 secs rest)
WOD
4 rounds
30 KBS @32/42kg
20m Handstand Walk (progressions as required)
Monday 29th Apr
Strength
Back Squat
3,3,3,3,3 (heavy)
Push Press
after warm up sets do not add weight each working set
5,5,5 (moderate/Heavy)
WOD
100 Burpees
Saturday 27th Apr
Skill
4 x 10 ring dips
4 x 10 pistols
WOD
2 rounds for time;
1km Run
20 Power Clean@70/50kg
Wednesday 24th Apr
Strength
Hang Squat Snatch – Hip (Moderate/heavy)
2,2,2,2,2
WOD
10min AMRAP
8 Push Press 60\45
10 Air Squat
12 Butterfly Sit Up
Skill
2 Rounds
1min ME Double Under
2min Rest
1Min ME T2B
2min Rest
Tuesday 23rd Apr
Strength
Push Jerk
15 min to build to a heavy 2
(take the bar from the floor)
WOD
3 rounds
400m Run
12 Thrusters@50/35kg
12 Swing@32/24kg
Skill
2 rounds
1 Min ME
Double Under (Scale to Single,Single, Double)
2min Rest
1Min ME
T2B (Scale to V-Up)
2min Rest
LETS NOT EVER DO THIS!!!!!
Monday 22nd Apr
Strength
OH Squat
3,3,3,3,3 (moderate/Heavy)
Hang Power Clean
Build to a 3RM
WOD
5 rounds
10 Pull Ups (upscale to 5 muscle ups on rings)
10 Front Squats 60/40
Saturday 20th Apr
Strength
Build to a 5rm Push Press
WOD
5 rounds
25 Air Squats
3 Box jump overs
25 Push ups
3 Box jump overs
ANDY DOWLING SMASHING IT IN THE FIT BLOKE CHALLENGE AT FILEX
Wednesday 17th Apr
WOD
20min AMRAP
2.4km run buy in (4 laps of the block)- scale to a comfortable distance
In Remaining time
7 pull ups
9 box Jumps
12 KB swings 24/16
Skill
KB Clean
KB swing Snatch
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