Monday 5th - Sunday 11th Feb 2018

Monday 5th February

WOD:  30 Rounds for Time (45min time cap)

  • 3 Deadlifts
  • 2 Hang Squat Clean
  • 1 Split Jerk

Choose 1 of 4 categorised weights

  • RX+                  90/60kg
  • RX                   75/50kg
  • S1                  60/40kg
  • S2                   Scale as needed

Tuesday 6th February

A)    Death by Wall Ball’s 9/6kg

Start at 2 every minute and increase by 2 reps every minute

Score is last successfully completed round

 20min AMRAP

  •                   10 C2B pull ups
  •                   15 Press ups
  •                   20 Alt leg pistols

After every 3 rounds run 400m


Wednesday 7th February

A)     Olympic Lifting

Snatch Tekkers – both power and full

6min EMOM - 2 High Hang Snatch @ 50% of 1RM

6min EMOM - 2 Hang Snatch @ 65% of 1RM

6min EMOM - 2 Snatch @ 80% of 1RM

B)     Going every 6mins for 3 Rounds

  • Row 500m
  • 30 KB swings 24/16kg
  • 15 HSPU

**Score is slowest round**


Thursday 8th February

FT.jpg

A)     Throughout strength. Perform 1 lift every 2min and aim to continually increase the weight on the bar every lift

  • 2-2-2-2 Strict Press
  • 2-2-2-2 Push Press
  • 2-2-2-2 Thruster

B)     For Time (15min Time Cap)

21-15-9

  • Thrusters 42.5/30kg
  • Box Jumps 24/20
  • Alt arm DB snatch 22.5/15kg

Friday 9th February

In teams of 2, partners must run together then split the gym work reps in half.

Complete:

3 Rounds of:                 

  • 400m Run
  • 30 Deadlifts (15 each) - 60/40kg
  • 20 Burpees over bar (10 each)

3 Rounds of:                  

  • 400m Run
  • 30 Power Cleans (15 each) - 60/40kg
  • 20 Bar facing burpee over bar (10 each)

3 Rounds of:                 

  • 400m Run
  • 30 Squat Cleans (15 each) - 60/40kg
  • 20 Burpee double jumps (10 each)

Saturday 10th February    

A)

  • 60 Jumping Lunges
  • 40 Russian Kettlebell Swings 32/24kg
  • 20 Push-Ups
  • 10 Strict Pull-Ups
  • 800 Meter Run
  • 10 Strict Pull-Ups
  • 20 Push-Ups
  • 40 Russian Kettlebell Swings 32/24kg
  • 60 Jumping Lunges

B)     12min EMOM

  • Min 1 – 40s Hollow Rock
  • Min 2 – 40s right side plank
  • Min 3 – 40s left side plank
  • Min 4 – 20 ab mat sit ups

Sunday 11th February

In teams of 2:

40min AMRAP

  •  100 DU’s
  •  75 Wall Balls 9/6kg
  •  50 Back Squats 70/50kg
  •  25 Cal Bike/Ski

Split all work as needed

After every completed movement – 1 partner must complete 1 full round of cindy

  • 5 Pull ups – 10 press ups – 15 Air Squats