Workout of the Day

 

 

 

Monday 13th August

 

EMOM 12
P+: 2 Hang Snatch + 1 OHS
P: Hang Snatch + 1 OHS
F: Hang Clean + Front Squat 

start at 60% and try to build each round

 

then 

18 mins:

Back Squat
1. Heavy Single (10 mins)
2. Heavy Triple (6 mins)
3. Max Reps at 65% heavy single

 

 

WOD

5 Rounds
P+/P: 6 Squat Snatch @ 75% heaviest lift from earlier
F: 6 Squat Clean @ 75% heaviest lift from earlier
1 mins max cals (use same machine - aim to keep calories consistent each round)
1 min rest

 

Score = total cals (note down weigth used for WOD)

 

 

Tuesday 14th August

 

25 Minutes Gymnastics skillz 

 

Work your weakness - learn a new skill - tidy up a current skill......

 

include 3 rounds:
1. Box dips/ Russian Dips/ Ring Dips x max effort
or straight bar dips if they can MU up there

2. 1-2 Rope Climbs or tekkers (legless if possible)

 

 

WOD
AMRAP 12
1,1,run, 2,2,run,3,3,run etc
HSPU 
Ring or Bar Muscle Up 
100m Suitcase Carry Run (1x 24/16 KB)

 

Score = total reps

 

 

 

Wednesday 15th August

 

20 mins to build to heavy:

 

P: Push Jerk + Split Jerk
F: Split Jerk 

 

then

10 mins to establish heaviest Primal Complex with 2 x KB or DB

 

5 step ups each leg, 5 lunges each leg, 10 squats
(use 20 box, shorter people can use a stack of 20s)

 

 

WOD
EMOM 12
1. 12 OH/ Front Rack KB Lunge 2x16/12
2. 6 STOH 60/42.5
3. 12 Wallball 20/14

 

last set of wallballs rest until the end of the minute then 

AMReP 3

Max Burpee Box Jump/ Plate Over 24/20

 

 

Thursday 16th August

 

20 mins

Deadlift - Build to a heavy 6

 

Superset with 3x max effort strict pull up or ring row (try to get body as horizontal as possible or elevate feet to make movement harder)

 

WOD

4 rounds

1 min max RKBS 32/24
1 min max Ab Mat Sit Up
1 min max DU
1 min max Push Up
1 min rest 

 

Score = total reps

 

Friday 17th August

 

EMOM 16
P: (using heaviest weight from last week Wednesday 8 August)
F: start at 60% 1RM Clean(if known) + build or use time to focus on tekkers


Even: 2 Squat Clean + 1 Front Squat
Odd: 1 Hang Clean + Push Jerk 

 

 

WOD
For Time

Regionals 9.3 ish :)

 

400m Run

 

then 4 rounds
5 Squat Clean 70/50
10 C2B
15 Box Jump 30/24

 

then 400m Run

 

20 minute time cap

 

 

Saturday 18th August

 

Team Series Throwbacks


In pairs

21-15-9 (12 min cap)
Synchro Burpee
Synchro OHS 42.5/30

 

Rest 5 

 

In pairs to complete EACH

100 DU (250 Single Skips)
25 T2B
25 Deadlift 100/70
50 Box Jump Over 24/20

 

Partner A starts DU, once completed move to T2B 
and partner B can start DU and follow but not overtake 

 

 

 

Sunday 19th August

 

EMOM 9

1.200m Run
2. Rest
3. Max Burpee

 

straight into

 

EMOM 18
1. 15 Cal
2. Max Air Squat
3. 20 DB Push Press 22.5/15

 

straight into 


150 RKBS 32/24

8 min cap

Every time you break 10 cals

 

 

 

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