- METCON:
For time:
18-15-12-9-6-3
KB Swings 24/16kg
Burpee Box Jump Overs
Toes to bar
- STRENGTH:
Strict Pull Ups / Kipping Pull Ups
4 sets of:
5-10 Strict Pull Ups + ME Kipping Pull Ups
Score total reps from 4 sets
Rest 3min between sets
- CFP PERFORMANCE:
Part A
Build to max snatch balance + 3 overhead squats
Part B
Max overhead squats at 80% of today’s max snatch balance + 3 overhead squats
- TRAVEL WOD:
For time:
18-15-12-9-6-3
Inch worms
Burpees
Hollow rocks
- STRENGTH:
Back Rack Box Step Ups
6-6-6-6-6-6 (3R+3L)
Score heaviest set
- METCON:
18min AMRAP:
15 Bar Muscle ups
150 Double Unders
75 KB swings
- CFP PERFORMANCE:
5 Rounds:
25 calorie Row
6 Muscle ups or 12 chest to bar/pull-ups
Rest 2min
*Hit these as hard as possible
- TRAVEL WOD:
18min AMRAP:
15 Burpees
25 Sit-ups
35 Lunges
- METCON:
12 Min AMRAP
10 Bar facing burpees
8 SDHP 50/35kg
6 Push presses 50/35kg
- GYMNASTICS:
Strict HSPU / Kipping HSPU
4 Sets of 5-10 Strict HSPU + ME Kipping HSPU
Score total reps from 4 sets
Rest 3min between sets
- CFP PERFORMANCE:
12min EMOM
2 squat cleans (start moderate and increase to a max)
Accessory Work
5 x 10 (each side) Single leg deadlift @ 30% of 1RM deadlift
5 x 10 Double KB Bent over row
5 x 10 Strict Pull-ups
- TRAVEL WOD:
12min AMRAP
10 Burpees
8 Squats
6 Push ups
- STRENGTH:
Front Squats (20 rep session)
10 @ 40%
10 @ 50%
20 @ 55%
The 1 x 20 is the main working set.
Add 2.5-5% from previous week.
- METCON:
15min AMRAP
10 MedBall Sit Ups
10 Wall Balls
1 Legless Rope Climb
- CFP PERFORMANCE:
PART A
Build to max 3 rep touch and go snatch (full snatch)
Part B
Amanda
(9-7-5)
Muscle ups
Snatch (full) 60/50kg
- TRAVEL WOD:
15min AMRAP:
10 sit ups
10 jumping squats
10 push ups
- METCON:
20min for max metres:
100 BurpeeS over rower
Max metres in remaining time
*Scale to 75 burpees over rower
- MOBILITY:
Stretch for 10mins:
Lower back
Lats
Shoulders
- CFP PERFORMANCE:
Part A
Clean and Jerk
Build to max clean + clean and jerk (drop and re-set)
Part B
4 Rounds
25 Calorie row
8 Clean and jerks (70/45kg)
Rest 2min
*Hit these as hard as possible
- TRAVEL WOD:
Max Burpees:
With 10mins on the clock:
100 Air squats
Max burpees in remaining time
- STRENGTH:
Deadlift
14-12-10-8-6-6
Score heaviest set of 6
- METCON:
âHelenâ
3 rounds for time: (CAP 15min)
400m Run
21 KB Swings 24/16kg
12 Pull Ups
- CFP PERFORMANCE:
Accessory Work
5 x 10 (each side) Single leg deadlift @ 30% of 1RM deadlift
5 x 10 Double KB Bent over row (24/16kg)
5 x 10 Strict Pull-ups
10 x 15 Weighted GHD Back extension
- TRAVEL WOD:
3 rounds for time:
400m run
21 Push-ups
12 Squats
- STRENGTH:
Push Jerk
2-2-2-2-2-2-2-2 @ 80-85% of 1RM
- METCON:
11min AMRAP:
30 Double unders
10 thrusters 40/30kg
- CFP PERFORMANCE:
20min AMRAP
30 Calorie Row
30 KB Snatch
30 Double KB Front rack lunges
10 Muscle ups
* Split up snatches any way you like
- TRAVEL WOD:
11min AMRAP:
30 Tuck jumps
10 Mountain Climbers (1R + 1L = 1rep)
- METCON:
âHabaneroâ
10 Rounds of:
8 Deadlifts
6 Hang Power Cleans
4 Front Squats
2 Push Jerks
Max Bar Hop Burpee
1 Minute on 1 Minute off.
Weight: 60/40kg
Score = Bar Hop Burpees
- SKILL:
Triple/DU + Handstand Walk
10min EMOM:
Odd: 10-20 TU or 30-50 DU
Even: 10-15m Handstand Walk
For members that are still new with the movements use first 5min to practice DU and second 5 min to practice Handstand Walks.
- CFP PERFORMANCE:
Back Squat
@ 80% of week 1 rep back squat (only slightly heavier than last weeks sets):
4-4-4-4 back squats
then @ 82%:
3-3-3-3 back squats this is a little different than last week
then @ 75%:
5-5 with 2 sec pause at bottom
4-4 with 3 sec pause at bottom
3-3 with 4 sec pause at bottom
- TRAVEL WOD:
10 rounds:
10 Good mornings
8 Squats
6 Burpees
- STRENGTH:
3 RM Hang Power Clean (15min)
Work up to a heavy 3
- METCON:
12min AMRAP
3 Deadllifts 140/100 kg
6 HSPU
18 Double Unders
- CFP PERFORMANCE:
Rowing Intervals
4 x 1km Row
3min Rest
*Aim for a pace 4 seconds faster than 2km Pace
- TRAVEL WOD:
5km run for time
